W.O.D

3x8/8 deadbug
3x10 pass through
3x10 good mornings

"Pogo Stick"
3rds
1 min max reps
Lateral jumps over odd object
Russian twists
DB push Press
Jumping squats
Plank hold

3x10-20 dips off bench or chair, 3x1 min hollow rocks

W.O.D

"Palace"
AMRAP 6:
2 Single DB Reverse Lunges, 20 Double-Unders
4 Single DB Reverse Lunges, 20 Double-Unders
6 Single DB Reverse Lunges, 20 Double-Unders
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Single DB Power Snatches, 20 Double-Unders
4 Single DB Power Snatches, 20 Double-Unders
6 Single DB Power Snatches, 20 Double-Unders
Continue to add (2) power snatches per round

W.O.D

3x 10 pass through+5/5 windmill+5/5 lunge press

"SeaWorld"
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry

3x
10/10 floor wipers, 3x20 pushups

W.O.D

3x
Sampson 5/5
10 inchworm
8 jump squats

"Anchorman"
4rds
20 KBS
20 Goblet squats
10 pullups or 2 arm rows

3x20/20 Russian Twists, accumulate 3 min in a perfect plank

W.O.D

Pigeon stretch each side
10 inchworm+lunge and twist


"Cookie Monster"
AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees

Rent
Single arm rows 3x8/8, Bicep curls 3x8/8-use odd object if weight is too heavy
40 Double-Unders

W.O.D

Couch stretch 2 min each side
Wall stretch 2 min

"Steady Betty"
4 Rounds (20:00 Total)
:40s Weighted Hollow Hold, :20s Rest
:40s Romanian Deadlifts, :20s Rest
:40s Single Arm OHS Hold (L), :20s Rest
:40s Single Arm OHS Hold (R), 1:20 Rest
Completed with a dumbbell or pack

Rent
Bulgarian split squats w/ 2 count pause 3x8/8

W.O.D

Calf stretch against wall
2 min in bottom of squat

"Calves McGee"

3rds
1 min max reps
Single unders
plank hold
Run in place jump rope
side plank
Jump rope side to side
Side plank

Rent seated DB press or over head press with an odd object should modify so you can get 3x8

W.O.D

3x
10 pvc pass through with towel
5/5 windmills
5/5 Press from lunge use water bottle or light object for these as well as windmills

Single arm DB hang squat clean 4/4
4/4 single arm DB push Press
8 KBS
4/4 TGU may scale reps or use lighter object so you can get 4 in a row on each side every time!!!

Rent 3x1 min hollow rock

W.O.D

MIddle splits 2 min then figure 4 hip rotation 1 min each

"Gravity"
5 Rounds For Time:
80 Double-Unders
40 Sit-Ups
20 Pushups
10 Reverse Burpees

https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be

Rent
Calf stretch, 3x8/8 single arm rows or 3x8 chin ups

W.O.D

Couch stretch then 2x 1min figure 4 active hip rotation

"Three Peat"
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans

C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters

Dumbbell - 50/35
On all dumbbell movements, alternate hands every 5 repetitions.

Rent 3x5/5 single arm windmills with something a little bit heavier-but not ridiculous then 3x5/5 single arm OHS with something light!!!!!