Category

Strength  Max Effort Box Jump ) after you max out.  Push Prowler for speed Work   600-400-200-100 run 21-15-12-9 thruster (75/53) 12-9-6-3 pull-up  

Strength Back-Squat, 3-3-3-3-3 ( 80-85 %) Work 12:00 AMRAP of: 20 Front Squats (no rack) 135/65# 20 Box Jump-Overs 24/20″ 15 Front Squats (no rack) 155/95# 20 Box Jump-Overs 24/20″ 10 Front Squats (no rack) 175/105# 20 Box Jump-Overs 24/20″ 5 Front Squats (no rack) 205/115# 20 Box Jum

Strength  Overhead Squat 5×3 Work up to heavy 3. Work AMRAP 7 Minutes – Same format as Open WOD 12.5 (Thruster/C2B) 3 Box Jump 3 Deadlift (185/135) 6 Box Jump 6 Deadlift 9 Box Jump 9 Deadlift 9 Box Jump 9 Deadlift ……..

Strength 5 Rounds Of: 7 Bent-Over-Barbell Row ( Heavy ) 20 push-ups Work Open with a 30 yd overhead walking lunge 45# plate/25# plate 21-15-9 Wall Ball T2B End with a 30 yd overhead walking lunge 45/25 Accessory  50 back extensions.    

Strength  5×5  (70 – 80 % of 1RM Front Squat)  If  you don’t know your 1RM then something heavy but manageable Work: 10 X 100 meter  shuttle runs followed by 7  KB swings (70/53) 3 mins interval. ( using remaining time to rest ) Accessory: 2 x 10 Turkish get-up  

Strength  Walking Lunge 5×12 ( Heavy but manageable )  WORK 3 Rounds 7 Front Squats 155/115# 400m Run 5 Front Squats 200m Run 3 Front Squats 100m Run Rest 1 minute between rds

Strength  Push Press 3 reps on the minute for 10 minutes Work 30 Ball Slams 25+/20+ Then 3 rounds for Time. 10 Sump Deadlift High Pull 95/65 10 Over the Bar Burpee Then 30 Ball Slam 25+/20+

Strength  Back Squat 2×20 * weight should be manageable and not maximal 3-5 minutes rest between sets Work  5 rounds for time 7 pull ups 14 Push-ups 21 kb swing(70/32) Accessory  50 back extensions.    

Strength: 4 Rounds of HEAVY Sled Push into.. followed by 5 High Box Jumps (please use black foam Boxes) Work  Overhead Lunge 25-20-15-10-5 meters ( barbell optional ) 10 Burpees 15 Toes-To-Bar 20 Wall-Ball Double-Under 50-40-30-20-10 M=45/20 W = 25/14

Strength  10-10-10-10 BarBell -Row Super-setted with Dips or Push-Ups Work Malcolm 6 rounds for time ; 5 cleans @ 155 / 105 7 thrusters @ 155 / 105 9 toes to bar Then 1 mile run Accessory