WOD

Workout

KB “Annie”

50-40-30-20-10

Double Unders

KB Swing 24/16

Situps

(18min Cap)

Strength

Tempo Goblet Squats (4-4)

1min ON / 1min OFF x 4sets

Workout

20min AMRAP

5 Toes2Bar

10 Pushup

15 Airsquats

Strength

Bent Over Row

12-12-12-12-12

Cardio:

5min Row @ 1:45/1:55 split

Then

5min Bike @ 70/60 RPM

Workout

For Time

25 Power Snatch 60/40kg

175 Double Unders

25 Overhead Squats 75/55kg

75 Burpees

(15min Cap)

Workout

In teams of 2

26min AMRAP

60 Wallballs

60 SDHP 38/30kg

60 Box Jumps

60 Push Press 38/30kg

60 Cal Machine

Workout

6-9-12-15-18

Goblet squat 32/24kg

Strict Pullups

400m Run

Strength

Strict Press

10-10-10

Push Press

8-8-8

Push Jerk

5-5-5

Workout:

15min AMRAP

21 Box Overs

15 KB Swings 32/24kg

9 DB C&J 35/22.5kg

Conditioning

Alt EMOM x 9min

Min 1- max HSPU

Min 2- 60 Double Unders

Min 3- 20sec L-Sit

Buddy Workout! 

In teams of 2

3 Rounds

21 Thrusters 60/40

42 Cal Row

Then

3 Rounds

21 Clean & Jerks 83/55

42 Cal Assault Bike

(25min Cap)

Workout 

3 Rounds for Time

30 Pullups

30 Burpee2Bar

Strength

Build to Heavy 5-Rep Frontsquat

Conditioning

3 Sets

Single Leg Deadlift 12 p/side

Turkish Situp 6 p/side

KB C&J to negative 8 p/side

Workout

25-20-15-10-5

Wallballs 20/14lb

Weighted Situps 15/10kg

KB SDHP 32/24kg

(13min Cap)

Workout

30-20-10

Burpee2Bar

KB Frontrack Lunge (m)

2 x 24/16kg

Conditioning

3 Giant Sets

15 KB Hammer Curls

10p/s KB Bent Over Row

15/10 Cal Ski

Strength

Deadlifts

8-8-8-8

Workout

4 Rounds for Time

400m Run

15 KB C&J per side 24/16kg

15 Toes2Bar

(18min Cap)

Shoulder Conditioning 

3 Supersets

KB Seated Strict Press 10p/s

KB Kneeling Halo 10p/s

Workout

In teams of 2

15min AMRAP

15 Snatch 60/40kg (share)

15 Burpees (sync)

45 Pullups (share)

Workout

27-21-15-9

Hang Power Clean

Frontsquat

43/30kg

(12min Cap)

Strength

Push Press

9-7-5-5-5

* increase weight every set

Buddy Workout:

In teams of 2

2 Rounds for time

75 Pullups (share)

75 Russian Twist (sync)

75 Dual KB Snatch (share)

16/12kg

(15min Cap)

Strength:

Deadlift

10-10-10

*4sec Negative on each rep

Conditioning :

10 x 300m Run

Increase pase every 2 sets

Workout:

“Karen”

For Time :

150 Wallballs

(10min Cap)

Conditioning:

2sets

Min 1-2: 35/25 Cal Assault Bike

Min 3-4: 35 KB Swings 32/24kg

Min 4-6: 300m Run

Workout:

4 Rounds for Time

8 Squat Snatches @ 60/35

75 Double Unders

Workout

20min AMRAP

(Alt Rounds – You go, I go)

10 Box Overs

12/10 Cal Bike /Row

10 Alt DB Snatch 30/22.5kg

Strength:

Backsquat

9-7-5-5-5

*1set every 2min

Workout:

4 Rounds for Time

17 Box Jumps

15 Frontsquats

13 Toes2Bar

(10min Time Cap)

Workout

20min AMRAP

1-2-3-4-5-…(increasing ladder)

Power Clean 60/40kg

KB Sumo Deadlift 32’s/24’s

Handstand Pushups

Workout A

100 Push Press 43/30

100 Lat Bar Jumps

* partition any way you want

Workout B

75 Wallballs

75 Pullups

* partition any way you want to