WODs

8:00 AMRAP
2-4-6-8-10...
DB Snatch
DB Step Ups
Rest 2 minutes
8:00 AMRAP
2-4-6-8-10...
DB Front Squats
HSPU

5 Rounds for Time
12/9 Assault Cals
8 Burpees

Every 2 minutes for 5 Rounds
7 Toes to Bar
10 Strict Press (75/55)
Max sit Ups

A. AMRAP 10
20 Double Unders (each round)
3-6-9-12-15…
Cleans (115/75)
Rest 2 minutes
Min 1 – 8 DB Floor Press
Min 2 – 6-8 Kipping Pull Ups

15 Minute AMRAP
5 Box Jumps
10 Wall Balls
7 Ring Dips
20 Sit Ups
Core Tabata

10 min AMRAP x 2
10 DB DB Shoulder to Overhead
20 Single Arm Front Rack Lunges
10 Push Ups
(40/25)
5 Minute Rest

7 Rounds for time
7 Thrusters (75/55)
7 Burpees
7 Pull-ups

10 Rounds
5 Toes to Bar
6 Kettlebell Swings (70/53)
7 Burpee Box Jumps (24/20)

500 meter Row
50 Wall Balls
400 meter Row
40 Wall Balls
300 meter Row
30 Wall Balls
200 meter Row
20 Wall Balls
(20/14)
100 meter Row
10 Wall Balls

50 Double Unders
25 Hang Power Cleans (95/65)
50 Double Unders
30 Push Ups
50 Double Unders
35 Sit Ups

For Time
10 man makers
20 DB deadlifts
30 alternating DB snatch
40 single arm overhead walking lunges- 20 each side
50 DB swings
(35/25)

800 meter Row
12 Air Squats
12 Burpees
600 meter Row
10 Air Squats
10 Burpees
400 meter Row
8 Air Squats
8 Burpees
200 meter Row
*after 200 meter row, go back up!

For Time:
25-20-15-10-5
Devils Press
*In between each rounds
12 Dual DB Deadlifts
9 Dual DB Hang Cleans
6 Dual DB S2OH
(50/35)
**Start with DT, then move into 25 Devils Press

18-15-12-9-6
Wall Balls
Sit Ups
Push Ups

EMOM 16
Min 1 – 5 Box Jump Overs + 5 Toes to Bar
Min 2 – 5 Kettlebell Swings + 5 Goblet Squats (70/53)
Min 3 – 5 Strict Pull Ups + 5 DB Push Press (50/35)
Min 4 – 50 second Cal Row, Bike (Slow recovery pace)
Scale Numbers to Athletes Ability

4 Rounds for Time:
30 Double Unders
15/12 Cal Bike
30 Double Unders
15 Front Rack Lunges (75/55)
Rest 2 minutes

10-20-30-20-10 reps
DB Alt Arm Snatch
*After each round
10 Burpees
20 Air Squats

TABATA (20 seconds work-10 seconds rest- 8 rounds each movement)
Goblet Squats
Battle Ropes
Toes to Bar/Knee Raise/Active Hang
Slam Balls
Gorilla Rows (1+1+2)
Cals
Mod Hollow
Farmer Hold

Ladder
10 through to 1 of:
Push Press
Burpees
Rest 2 minutes
Then
Ladder 10-20-30-40-50
Double Unders
Sit Ups
Rest 2 minutes
Then
2-4-6-8-10-8-6-4-2
Cals
Push Ups

4 Rounds for Time
15 Wall Balls
15 Pull Ups
15 Wall Balls
Rest 2 minutes