Category: workout

Warm ups
50 double unders
15 push ups
30 sit ups
2 rounds

Str- Bench press 5-5-3-(5-3-1)

Wod
50 pull ups
50 ring push ups
50 Bent over rows
50 push ups
For time

Warm up
200 m run
15 squats
20 lunges
2 rounds

Str-Back Squat 5-5-3-(5-3-1)

Wod
Death By Squat cleans 135/95

Warm up
10 Turkish get ups

Str-Press 5-5-3(3-3-3)

Wod
21-18-15-12-9-6-3-1
Box steps w/DB 35/25
One arm DB snatches(switch hands however you want) 35/25
For time

Warm ups
800 m run
25 ring push ups
50 flutter kicks

Str- Bench press 5-5-3-(3-3-3)

Wod
10 pull ups
20 push ups
30 sit ups
5 rounds for time

 

Warm up
5 min jump rope
50 ft of lunges

Str-Back Squat 5-5-3-(3-3-3)

Wod
20-15-10-5
Front squats 115/75
Burpees
Knees to elbows.

Warm up: 5 min of jump rope, 5 man makers

Strength and Skill: press 5-5-3-5-5-5
WOD

10 push ups
10 box jumps
10 KB swings53/35
3 min AMRAP
1 min rest
3 rounds
Cool Down: 3x 10 DB lateral shoulder raises then stretch

Warm up: 200 m farmer carry, 25 PVC good mornings and deadlifts

Strength and Skill: deadlift 5-5-3-5-5-5
WOD
E2MOM
10 deadlifts 135/95
10 lunges
20 min

Cool Down: 3x 10 over the head DB tricep extensions then stretch

Warm up: 500 m row, 50 sit ups, 30 push ups
Strength and Skill: bench press 5-5-3-5-5-5
WOD
100 burpee pull ups
For time

Cool Down: 3x 10 DB curls then stretch

Warm up: 400 m run, 20 lunges,10 knees 2 elbows
Strength and Skill: back squat 5-5-3-5-5-5
WOD
5 cleans 95/ 65
5 front squats 95/65
5 push presses 95/65
10 min AMRAP