Buy In
3x
bike/row 45 sec
10 tspine ext
10 banded squats
Roll glutes+3x10 pvc sotts press W.O.D
2 Power clean and Jerks EMOTMx8
""Megatron""
3rds
50 wallballs 20/14
10 Clean and Jerks 135/95 Post W.O.D.
Roll quads
Buy In
3x
7 YTA
10 wall squats
inchworm
W.O.D
3x
10 Close grip bench press
DB rows 8/8
3rds
400m run
10 SDHP 70/53 KB
2 rope climbs
10 2xKBsumo DL 70/53
Post W.O.D.
Roll adductors and low back
Buy In
W.O.D
3x
5/5 windmills+5/5 single arm OHS
OHS 5x3 32x1 add 5-10 if you can from last week
4 sets
2 min AMRAP
15 KBS
10 burpees
max cal bike/ROW
rest 2 min Post W.O.D.
Roll lower back
Buy In
Banded couch+HS floss W.O.D
4x
5 DL 75%+5-10lbs deadstop
10 Heavy goblet squats
12 min AMRAP
5/5 DB clean and Jerks
30 DU
10 Def pushups-use 45lb plates
30 DU
10 step ups 1x50/35 DB hold anyhow
30 DU Post W.O.D.
Roll glutes and low back
Buy In
Banded warmup
Tspine mob W.O.D
AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups
Post W.O.D.
Roll quads
Buy In
W.O.D
100m Front rack/OH carry buy in 50/35
10-1
DB hang squat cleans 50/35
Knees to elbows
100m Front rack/OH carry cash out Post W.O.D.
Buy In
3x
10 foam roller tspine ext
sotts press
5/5 lat lunges
snPP+OHS+snbalx10 W.O.D
Bar MU skills
2rds
15 hang snatch 75/55
50 DU
3 Bar MU
2rds
12 Hang snatch 95/65
50 DU
3 Bar MU
2rds
9 Hang snatch 115/75
50 DU
3 Bar MU
2rds
6 Hang snatch 135/95
50 DU
3 Bar MU
Scale with strict pullups, banded or jumping bar MU
Post W.O.D.
Roll upper back+tricep stretch
Buy In
Game
banded couch+HS floss W.O.D
2 power cleans EMOTMx6
""The Chief""
5 rds
3 min AMRAP
3 Power cleans 135/95
6 Pushups
9 Air squats
rest 1 min Post W.O.D.
Roll quads+couch stretch
Buy In
Banded warmup
3x
5/5 windmills+5/5 single arm OHS W.O.D
OHS 5x3 32x1
2-4-6-8-10
TTB
OHS 115/75
Row/BIke 4-8-16-20 Post W.O.D.
Roll quads and lats
Buy In
Roll side butt and adductors W.O.D
5 Deadlift 75% deadstop+8 heavy KB squats rest 2 minx4
3rds
400m run
15 Ball slams 40/30
12 Ring Dips
Post W.O.D.
Roll low back/Tricep Stretch
