WOD BLOG

Conditioning

In teams of 2:

25min AMRAP
50 Calorie Assault Bike
100 DB Goblet Squats (50/35)
50 Calorie Row
100 Hanging Knee Raises
50 Calorie Ski
100 Single-Arm DB Push Press (50/35)
50 Calorie Row
100 Over-Unders

Strength

12min EMOM
1. 45sec Max Rope Climbs
2. 45sec Side Forearm Plank Twists [right]
3. 45sec Side Forearm Plank Twists [left]

Conditioning

5 Rounds
12 Pistol Squats
12 Deadlifts (225/155)

MOVE

EMOM 28MINS
1: Sled Pushes (3) /”legless” rope climbs (2-5)45secs
2: wallballs 15x
3: Touch n’ Go Sprints (12-18) 45sec
4: devils presses 8x (20/35)

Gymnastics

12min EMOM
1. 45sec Max Push-ups
2. 45sec Max Lateral Box Overs
3. 45sec Max Russian Twists

Conditioning

In teams of 2:

210 Calorie Row
150 Calorie Ski
90 30ft Touch & Go Sprints

Weightlifting

15min EMOM
1 Clean Pull [3sec to above knees + 2sec pause above knees]
1 Squat Clean (+lbs)

Conditioning

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Move Program

“DANIEL”
50 jumping pull ups
400m Row
21 db thrusters (35/20)
800m Row
21 db thrusters (35/20)
400m row
50 jumping pull ups

Strength

Back Squats
3×8 (+lbs)

Conditioning

3 Rounds
2min AMRAP
20-30 Sit-ups [feet on bench w/ abmat]
Max Calorie Row
*Rest 2min*
2min AMRAP
15/10 Calorie Assault Bike
Max Burpees to a Target (10″/6″)
*Rest 2min Between Rounds*

Strength

6 Sets
4-3-2-4-3-2 Strict Press (+lbs)
*Rest 2min Between Sets*

Conditioning

14min AMRAP
16 DB Snatches (50/35)
8 DB Box Step-ups (50/35) (24/20)
12 Box Jumps (24/20)
6 Toes to Bar