Gymnastics
30sec ON / 30sec OFF x 4sets
Handstand Hold / Pushup
30sec ON / 30sec OFF x 4sets
Hollowbody Hang
Workout
12 Rounds for Time
2 Snatches 70/45kg
20 Double Unders
(13min Cap)
Conditioning
4 Super sets
Split Stance Thrusters
8 p/side
Hammer Curls
16 reps
Workout
50 Wallballs
40 Alt DB Snatches 22.5/15kg
30 Pushups
20 Cal Row/Ski/Bike
Rest 2 min
Repeat in reverse
Strength
Double KB Deadlift
45sec ON / 30sec OFF x 4sets
Gymnastics
Alt EMOM x 4sets
– 8 Strict Pullups
– 25sec L-Sit
Workout
For time
21-15-9
Burpee 2 Box Jump
Toes 2 Bar
300m Run after each Round
Buddy Workout
12 Alt Rounds
2min ON / 2min OFF
-50 Double Unders
-5 Burpees over Bar
-Max Overhead Squats in remaining time
Weights:
20/15kg x 60
43/25kg x 50
60/40kg x 40
75/50kg x 30
83/60kg x 20
90/70kg x Max
Workout:
20min AMRAP
60/40 Cal Machine
20 Box Jumps
20 Pushups
20 Alt DB Hang Snatch
Weightlifting
5min EMOM
2 Squat Clean & Jerk
-Rest 2 min –
5min EMOM
3 Power Clean & Jerk
-Rest 2 min-
5min EMOM
4 Thrusters
Workout
A- 12min AMRAP
7 Chest2Bar Pullups
14 Airsquats
21 KB Russian Twist 12/8kg
B- 5 Rounds for Time
7 Ground to Overhead
14 Frontsquats
21 Deadlifts
Rx 43/30kg
(12min Cap)
Buddy Workout
In teams of 2
100 Double Unders
150 Wallballs
200 Double Unders
150 Cal Assault Bike
300 Double Unders
150 Cal SkiErg
400 Double Unders
(30min Time Cap)
Workout
Buy In (0-5min)
30 Toes2Bar
Then (5-20min)
12-11-10-9-8-7-6-5-4-3-2-1
Goblet squat 32/24kg
Box Jump Overs
Dual DB Push Press 22.5/15kg
In remaining time
Max Toes2Bar
Workout
A – 11min AMRAP
10 Squat Clean & Jerks 60/40
17/14 Calories Row/Assault
-REST 4 min-
B – 14min AMRAP
300m Run
17 KB Swings 32/24kg
7 Burpees
Buddy Workout!
Part A – 12min AMRAP
3-6-9-12…
SDHP (sync) (43/30kg & 32/24kg KB)
Burpees (sync)
Thruster (share)
Cal Assault Bike (share)
-REST 4min-
Part B – Suprise! Come to gym to find out!
Workout
0-10min:
1200m Row
60 Push ups
10-20min:
1200m Ski
60 Military Press @ 20/15kg
20-30min:
1200m Run
60 KB Swings @ 24/16kg
Strength & Conditioning
Alt every 90 sec x 4sets each
-10 Backsquat @ BW (no rack)
-20sec L-Sit + 15 Dips
Workout
21-15-9
Power Clean @ 60/40kg
Knees-2-Elbows
(9min Cap)
Workout
3min to Complete:
15 Wallballs
10 DB Ground to Overhead L
15 Wallballs
10 DB Ground to Overhead R
15 Wallballs
Max Weighted Situps
-REST 1min, repeat 4 Rounds –
Conditioning
Offset DB Split Squats
12p/side x 3 sets
Seated DB Strict Press
8p/side x 3 sets
Conditioning
*2 Rounds x 2sets
*90sec p/exercise
-KB Complex
-Battle Ropes
-Assault Bike
-Plank
-SkiErg
Buddy WOD!
You go, I go (Alt Rounds):
10-9-8-7-6-5-4-3-2-1
Dual KB Thrusters 16/12kg
Chest2Bar Pullups
Then:
110 Dual KB Thrusters (sharing)
110 Chest2Bar Pullups (sharing)
(20min Cap)
Workout:
2 Rounds
400m Run
7 Squat Clean & Jerk 70/45kg
-REST 3min
2 Rounds
400m Row
7 Squat Clean & Jerk 70/45kg
-REST 3min
2 Rounds
400m Ski
7 Squat Clean & Jerk 70/45kg
(30min Cap)
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)