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  WOD Partner Workout 25 Min AMRAP   🔹 9 Heavy Sandbag/Deadball Cleans (3 each) 🔹 12 Burpee High Box Overs (4 Each) 🔹 Full-Length Monkey Bars (together) 🔹 100m Farmer’s Carry (must move 180/120kg between you)   Score is rounds

  Strength/Skill   WOD “Blackhole”   3 Rounds 25 Min Cap 12 Box Jumps (Step Down) 12 Front Squats 43/30kg 12 Toes to Bar -rest 1:30- 2 Rounds 15 Box Jumps (Step Down) 15 Front Squats 15 Chest to Bar Pull-Ups -rest 1:30- 1 Round 18 Box Jumps (Step Down) 18 Front Squats 18 Bar…

  Strength/Skill   WOD “Singularity”   32:00 EMOM minute 1: 15/12 Calorie Row minute 2: 3 Wall Walks minute 3: 6 Shuttle Run minute 4: 3 Power Cleans 102/70   Shuttle Run = 25ft / 7.5m Out and Back   Active: minute 1: 13/10 Calorie Row minute 2: 3 Wall Walks minute 3: 5 Shuttle…

  Strength/Skill Strength   Bench Press Take 10 minutes to Establish a 10 Rep Max WOD “Event Horizon”   Every 4:00 x 4 Sets 20 GHD Sit-Ups 15/10 Ring Dips 15 Dual Kettlebell Deadlifts 24/16 100ft Dual Kettlebell Farmers Carry Score = Slowest Time / Set Active: 15 GHD Sit-Ups 15/10 Ring Push-Ups 15 Dual…

  Strength/Skill Strength   Back Squat Take 12 minutes to Establish a 10 Rep Max WOD “Doomsday”   For Time 18 Min Cap: 24-20-16-12 Pull-Ups Single Dumbbell Box Step Ups 22.5/15, 24/20 *15/11 Calorie Echo Bike to Start Each Round *Sub for Echo Bike: 18/14 Cal Bike Erg or 16/12 Cal Assault Bike Active: 20-16-12-8…

  Strength/Skill Weightlifting   Every 2:00 x 5 Sets 5 Tng Power Snatch Load: @ 65%+ of 1RM Power Snatch   Building to a Heavy for the Day WOD “Supernova”   12:00 AMRAP 4 Wall Facing Handstand Push-Ups 8 Alternating Dumbbell Snatch 22.5/15kg 32 Double Unders   Active: HSPU, 15/12.5 Lifestyle: 4 Box Piked Handstand…

Open Gym

  WOD “Holleyman”   30 Rounds For Time 5 Wall Ball Shots 9/6kg 3 Handstand Push-Ups 1 Power Clean 102/70kg   Can do today as a partner WOD IGYG   Or   Active: 5 Wall Ball Shots (9/6kg) 1 Handstand Push-Up (abmat) 1 Power Clean (70/47) Lifestyle: 20 Rounds for Time 5 Wall Ball Shots…

  Strength/Skill   WOD “Chickenrat”   Part A) 0:00-10:00 For Time: 1-2-3-4-5-6-7-8-9-10 Push Jerk Box Jump Overs   Barbell: 135/95lb, 61/43kg Box Height : 24/20in   Part B) 10:00-20:00 Establish a 1RM Split Jerk (From the Rack)   Active: 52/34 Lifestyle: 34/25, Box Step Ups  

  Strength/Skill   WOD “Hide and Seek”   For Time- 22 Min Cap 100 Double Unders 50 Toe to Bar 40 Deadlifts 84/57kg 100 Double Unders 30 Toe to Bar 20 Deadlifts 100 Double Unders 20 Toe to Bar 10 Deadlifts   Active: 75 Double Unders 30 Toe to Bar 30 Deadlifts 70/52 75 Double…