Warmup
400 m run
3 rounds
10 lunges
10 box step ups 24/20
10 squats
Wod
With a continuously running clock
Incrementing up 1 rep each min
1 thruster 95/65 in the first minute
2 thrusters 95/65 in the second minute
Etc
Continue as long as you can complete the …
Open gym
2-3
In teams of two
Fight gone bad style
3 rounds, 2 min per station
– wallball shots 20/14
-slam ball
-doubleunders
– KB swings 53/35
-burpees
-rest
Warmup
50 doubleunders
3 rounds
10 lunges
10 sec bottom of squat hold
10 burpees
2 min rest
Wod
For time:
1,200-meter run
50 pull-ups
800-meter run
25 pull-ups
400-meter run
12 pull-ups
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 Am KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
For time:
1,000-meter row
75 push-ups
750-meter row
50 push-ups
500-meter row
25 push-ups
500 m row
Pull-up workshop day-2
Wod
20 min EMOM
Clean and jerk
1 rep, trying to increase each round, drop weight if you miss one more than twice.
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 jerks 45/35
2 min rest
Wod
20 min AMRAP
5 toes to bar
10 squats
15 HSPU
Warmup
50 double unders
-pull up workshop
* I have a pullup progression on the board that is a Monday, Wednesday, Friday program. You don’t have to follow this schedule, but it should be done three times per week. If you don’t have at least 5 strict pull-ups, please try …
Open gym
2-3
1 mile run
Then,
In teams of two
50/50
“Filthy fifty”
50 box-jumps @24″,
50 jumping pull ups,
50 1-pood kettlebell swings,
50 step walking lunge,
50 knees to elbows,
50 push-presses @45/30LBS,
50 back extensions,
50 wall-ball shots @20/14LBS,
50 burpees,
50 double-unders