Fitness, Performance Strength
Spend first 10 minutes working on pistols and other skills. (Coaches choice)
Fitness, Performance Workout
3 Little WODS
4 Rounds of:
8 2KB Front Squat
15 Push Ups
Rest 5 minutes
4 Rounds of:
6 each side pistols
10 Pull ups
*Scale pistol to box or box step up
Rest 5 minutes
3 Rounds of:
Row, Run or Bike Intervals:
1 Minute all-out
1 Minute rest
Fitness, Performance Strength
EMOM for 10:00 1 power clean + 1 Hang Squat Clean
Fitness Workout
Complete as many rounds and reps as possible in 8 minutes of:
5 Push Jerks 155/105#
200m run
Performance Workout
Complete as many rounds and reps as possible in 8 minutes of:
800m Run for time
*go for a PR!
Remainder of time complete as many Push Jerks as possible @ 155/105#
Fitness, Performance Strength
1a) 4×6 ea. side 1 Arm KB Half Kneeling Press
1b) 4 sets of: 3 Strict Pull ups + 3 Kipping
Fitness, Performance Indy Workout
3 Rounds for time of:
10 Toes to bar
10 Goblet Squat
20 Calorie Row
Rest 2 minutes
3 Rounds for time of:
10 Knees to elbows
20 Air Squats
30 Calorie Row
Fitness, Performance Team Workout
Charge through as a team
2 Rounds for time of:
30 Toes to bar
30 Goblet Squat
50 Calorie row
Rest 2 minutes
2 Rounds for time of:
30 Knees to elbows
60 Air squats
60 Calorie row
Fitness, Performance Strength
1) 5×3 ea. side: Single Leg Box Jumps. *height doesn’t matter, go with comfortable height
2a) 3×6 ea. side: Front Rack Reverse Lunge
2b) 3×8 ea. side: 1 Arm KB Row (1 sec iso hold at top of row)
Fitness Workout
5 rounds for time of:
5 Deadlifts 275/185#
10 Ring Dips
Cash out: 100 Double unders
*Scale Ring Dips to box dips of ring push ups
Performance Workout
5 Rounds for time of:
5 Deadlifts 365/205#
5 Muscle Ups
Cash out: 100 Double unders
Fitness, Performance Workout
In teams of three complete as many rounds and reps as possible in 40 minutes of:
15 Rope climbs
50 Clusters
200m Buddy carry
15 Bar Muscle Ups
50 Burpee Box Jump overs
200 Calorie Row
*Bonus multiplier: Double Unders.
At any time during the workout, one person can be performing double unders. Your total score will then be multiplied by your double under score.
Fitness, Performance Strength
Strength
6×2 Power Snatch + Hang Power Snatch + Snatch Balance + Overhead Squat
Fitness, Performance Workout
Complete as many rounds and reps as possible in 13 minutes of:
5 Deadlifts
8 Power Snatches
32 Walking Lunges
*at the top of every 2:00 complete 15 sit ups
Gun Show
3a 3x 8 ea. arm Half Kneeling Pallof Press Iso Hold
3b 3x max effort Hammer Curls
3c 3x max effort banded tricep extension
Fitness, Performance Strength
Bench press:
take 12-15 minutes to find a 3RM
Fitness, Performance Workout
For time:
1 Mile run
Then:
30-20-10
Push Ups
Toes to bar
Then:
1 Mile run
Fitness, Performance Strength
6 sets of 2x (Power Clean + Push Jerk + Squat Clean + Split Jerk)
1-2 minutes rest inbetween sets
Fitness Workout
4 Rounds:
In 2 minutes Row 25 Cal then AMRAP Wall balls in remaining time
Rest 2 minutes between rounds
*Score is lowest reps of wall balls in a round
Performance Workout
5 rounds:
30 Unbroken Wall balls
25 Cal row or 15 Cal air bike
Rest 1 minute between rounds
*If you break on a set of wall balls you must immediately complete 20 burpees before continuing.
Gymnastics
Gymnastic Work Try to do all unbroken without coming off the bar.
Fitness: 3x with 2-3 minutes rest between
3-5 strict pull-ups (band if need to)
3-5 Kipping pull ups
3, 3 sec eccentric Pull-up
Performance
3x through with 3-4 minutes rest
9 Pull-ups
6 C2b Pull ups
3 Bar Muscle ups (these can be attempts)
Fitness, Performance Workout
In Teams of two complete the following for time of:
8 X 200m Runs (4 each)
60 Push Press 75/55#
50 Burpees
40 Syncro Sit Ups
Fitness, Performance Strength
1) 3x 8 ea. side Lateral Box Step-up
2a) 3×8 ea. side Front Rack Reverse Lunge
2b) 3×10 ea. side 1 Arm KB Row
(1 sec isometric hold at top of row)
Fitness, Performance Workout
Complete as many rounds and reps in 12 minutes of:
36 Double unders
9 Cleans 155/105#
6 Front squats 155/105#
Fitness, Performance Strength
5X3 Hang Snatch
Fitness, Performance Workout
2 Rounds for time of:
20 Clean & Jerks 115/75#
20 Box Jumps, 24/20”
20 Wall Ball, 20/14#
20 Hang Snatch, 85/55#
20 Box Jumps, 24/20”
20 Wall Ball, 20/14#
20 Squat Cleans, 115/75#