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310314

Warm-up Core bracings 5s/5s x5, EMOM x5 20KB Swings, Core bracing 5s/5s x5, 3 Rounds: Standing knee grab + Reverse lunge + Twist x3/side, Thoracic bridge x4/side Strength A.Deadlift to heavy 3 B.Strict press 3×8 across, from floor C1.10-1 Alternating Plyo push-ups C2.10-1 Kroc rows E.50 Strict Hanging leg raises

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032814

Warm-up 3 Rounds: Bear crawl down, Squat jump back, 10 Deep squat toe grabs, Walking lunge down, Inch worm back, 10 Deep squat reach backs, Lizard walk down, Forward roll back, 10 Reverse lunge with twist. WOD 3 Rounds for time: 10 Toes to bar, 15 Push-ups, 20 Overhead walking

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032714

Warm-up KB Turkish Get-ups 3-2-1-1-1-1 Guys begin with 16Kg Girls begin with 8Kg Strength 30s on 30s off Double KB clean, Double KB front squat, Double KB press x5 WOD Row 2k

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032614

Warm-up Core bracing 5s/5s x5, Slam ball+Jump 20/40 x3, Core bracing 5s/5s x5, Armbar+situp x3/side x2 Strength Power clean + 3 push press x6 sets WOD 30 Thrusters @75/55, 10 min Cindy, 30 Thursters @75/55

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032514

Warm-up 3 Rounds: Bear crawl down/Squat jump back, 10 Deep squat toe grabs, Walking lunge down /Inch worm back, 10 Deep squat reach backs, Lizard walk down/Forward roll back, 10 Reverse lunge with twist. WOD Row 5K

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032414

Warm-up 2 Rounds: Toe grab/Deep squat x10, Deep squat/Reach back x5/side, Deep squat/Hip rotations x5/side, Deep squat and reach x10, Pass through+OHS x5 Strength OHS 10RM WOD 10-1 Ballslams, Burpees 1 Farmers carry down and back between rounds

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210314

Warm-up WOD 50-40-30-20-10 Air squats 25-20-15-10-5 Heavy KB swings 5-4-3-2-1 Muscle ups

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200314

Warm-up 2 Rounds: Core bracing 5s/5s x5, Standing knee grab+reverse lung+twist x3/side, 3 Rounds: Hinge with dowel, 20 KB swings Strength A.Dead-lift 5-3-2@>80% B.RFESS 4×6/leg with dumbbells, rest 90s between C.Alternating on the minute x10: 5 Floor press, 5 weighted strict pull-ups

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190314

Warm-up Practice Kipping HSPU/Warm-up shoulders Practice Pistols/Warm-up hips Gymnastics 3 Sets: 5 Kipping HSPU, 10 Alternating pistols, 30 Double-unders, rest 2-3 min 3 Sets: 5 Muscle-ups, 10 Toes to bar, 30′ Handstand walk or 30s handstand hold, rest 2-3 minutes

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180314

Warm-up 2 Rounds: Core bracing 5s/5s x5, Standing knee grab+reverse lung+twist x3/side, 3 Rounds: Hinge with dowel, 20 KB swings Strength Front Squat 6×3 WOD EMOM to fail: 5 Thrusters, 5 Burpees over the bar, 5 Chest to bar *Add 10/5 pounds to your thruster bar every round Scaled option

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