WOD-
Every minute on the minute for 30:00
Minute 1 = 8 – 12 Pull ups
Minute 2 = 50 Double unders
Minute 3 = 8 – 12 Ring dips
Minute 4 = 15 – 20 Calories on bike, rower, or ski erg
Minute 5 = Rest
SPRINT-
6 Minute AMRAP:
DB DT
Rest 4 Minutes
6 Minute AMRAP:
Cindy
Rest 4 Minutes
4 Minutes Max Calories Bike/Row/Ski
WOD-
D5 of Squat program.
Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
1 x AMRAP @ 90%
5 x 5 @ 70%
*The percentages below are based on your 3 Rep Back Squat + 10 pounds
**If you didn’t do the 3 rep, use around 80% of your estimated 1 rep max. Lighter is better
for this program.
During your rest between sets, you will perform
50 – 100 reps of pushing and pulling accessory exercises. You can do these in any sets and reps you want.
SPRINT-
25 Minute AMRAP:
12 Toes to Bar
100′ Heavy Sandbag Carry
27 Ski Calorie
WOD-
Every :30 x 20
1 Power clean @ 70% of your 1 rep max
*If you don’t know your 1 rep max, use a weight that
allows for perfect mechanics.
Rest 5:00 then,
As many rounds as possible in 15:00 of
5 Power cleans 135#(95#)
Run 200 meters
3 Rope climbs
Run 200 meters
SPRINT-
Buy In:
50/35 Bike Calories
3 Rounds for Time:
35 Double KB Deadlifts
50 Double Unders
35 Double KB Front Squats
50 Double Unders
Buy Out:
50/35 Bike Calories
WOD-
Conditioning Program D4
Every 2:30 x 6
65% of 2:00 test on each machine
*You will do each machine twice and you can alternate or do them
back to back
Then,
For time:
30 – 20 – 10
Thrusters 45#(35#)
Box jump overs 24″(20″)
SPRINT-
20 Minute AMRAP:
400 Meter Row
Max Rep Push Ups
WOD-
As many rounds as possible in 8:00 of
30 Double unders
15 Dumbbell hang power clean to overhead
Rest 5:00 then,
As many rounds as possible in 8:00 of
15(12) Calories on the bike
10 Dumbell burpees
Rest 5:00 then,
For quality
3 sets of
10 GHD sit ups
10 GHD hip extensions
WOD-
With a partner complete the following in any order and rep scheme you want
200 Calories on the rower, bike, or ski eg
100 Russian kettlebell swings 53#(35#)
100 Ring dips
100 Box jump overs 24″(20″)
20 Strict muscle ups
30:00 Time Cap
SPRINT-
With A Partner
3 x 10 Minute Rounds
Row 800 Meters
400 Meter Farmers Carry
50 Kettlebell Swings
6 Rope Climbs
40 Dips
Rest the remainder of the time.
Score= Total amount of rest
WOD-
5 Rounds for max reps of:
Max reps shoulder to overhead 95#(65#) directly into;
Max reps toes to bar
Rest around 3:00 between rounds. No rest between S2O and
toes to bars
Score is total reps for S2O and toes to bar each round
Example
Rd 1 = 15/18
Rd 2 = 13/17
Each round your score will be like that
SPRINT-
3 Rounds for Time:
500 Meter Ski
20 Burpees
20 Seated DB Strict Press
500 Meter Row
WOD-
As many round as possible in 22:00 of
Run 400 meters
10 Deadlifts (Pick your own #)
10 Box jump overs 24″(20″)
10 Push ups
SPRINT-
AMRAP 24 Minutes:
Run 100 Meters
10 KB Clusters Right
Run 100 Meters
10 KB Clusters Left
Run 100 Meters
10 KB Sumo Deadlift High Pull
WOD-
D4 of Squat program.
Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 5 @ 65%
1 x 5 @ 75%
1 x AMRAP @ 85%
5 x 5 @ 65%
*The percentages are based on your 3 Rep Back Squat + 10 lbs. Whatever weight you’ve been using as your
weight to calculate the percentages, ADD 10#.
Example: D1 I used 225 as my 3 rep, today I will use 235
225 + 10 = 235
During your rest between sets, you will perform
50 – 100 reps of pushing and pulling accessory exercises. You can do these in any sets and reps you want.
SPRINT-
EMOM 30 minutes:
Minute 1: :45 Battle Rope
Minute 2: 40 Russian KB Twist
Minute 3: Bike 12 (10)
Minute 4: 5 Strict Pull Ups
Minute 5: Rest
WOD-
With an 18:00 clock
5 Rounds of:
10 Hang power cleans 115#(75#)
10 Calories on the rower
10 Pull ups
With the remaining time
Row as many calories as possible
Scores are time to complete the 5 rounds and
Total calories rowed.
SPRINT-
Open 18.1
20 Minute AMRAP:
8 Toes to Bar
10 DB Hang Clean and Jerks
14 (12) Calorie Row
