Warm-up4 Minutes of easy/moderate rowing, or biking followed by:4 Rounds, not for time of:5 Hip & Back Extensions5 Power Cleans, empty bar 5 Barbell Bent Over Rows5 Front Squats, empty bar 5m Front Rack Lunge Workout of the Day – RX’d5 Rounds: 50 ft Handstand Walk 5 Squat Cleans, 225/155 (15-20 sec rest between squat clean reps. Weight should accommodate…

Warm-up1 Rounds, not for time of50 Double-unders1 x Burgener Warm Up with PVC5 Pull-ups or ring Rows10 Push-ups10 Sit-ups15 Air Squats Workout of the Day – RX’d21-15-9 reps for time of:BurpeesKnees-to-elbows Super Fitness Robot time: 4:30 or less. (individual)More Likely time: (consider scaling if this seems unrealistic)7:30 or less. (individual) Scaled Option15-12-9 reps for time of:BurpeesHanging…

Warm-up3 Rounds, not for time of:1 minute of running biking or rowing10 Jumping Air Squats5 Hip & Back Extensions1 Turkish Get-ups, right arm – you choose load1 Turkish Get-ups, left arm – you choose load7 Power Clean + Push Press, empty barbell Workout of the Day – RX’d3 Rounds of:1 minute of Power Cleans, 135/953…

Warm-up2 Rounds of the following:– 100m Run– 100m Row– 10 PVC Pass Throughs– 10 PVC Press Gymnastics4 Rounds for quality:– 40 Sec Plank Hold– 14 Shifts from Right to Left in a Handstand Hold– 5 Internal Rotation to Right and 5 to Left– 5 External Rotation to Right and 5 to Left MetconFor Time (15…

Warm-up1 Round of the following:– 200m Row/ski– 10 Wall Squats– 20 Walking Lunges WeightliftingEvery 2 Minutes x 6:– 6 Back Squat @ 55% of 1RM MetconEvery 2 Minutes x 6:– 5 Kips– 5 Toes 2 Bar– 5 Pull Ups– 5m (17′) Handstand Walk Cool Down– 2 Minutes Gentle Row/ski– 1 Minute of Lat Stretching with…

Warm-up– Rock, Paper, Scissors: Core3 Rounds for quality:– 2 to 4 Back Extension– 10 Hollow to Superman Rocks MetconFor Time (25 Minute cap):– 50 Calorie Assault Bike– 1 Mile Row/ski– 50 Burpees to Target Approx. 6″ from reach Cool Down– 1 Minute of Gentle Ski– 1 Minute of Gentle Rowing– 1 Minute of Pigeon Stretch…

Warm-up 2 Rounds of the following:– 10 Calorie Bike– 10 Tuck Jumps– 10 PVC Pass Throughs– 30 Single Unders Gymnastics4 Rounds for quality:– 30 Plank Shoulder Taps (15 per arm)– 10 Y-fly– 5 Deficit Hand Release Press Ups—– INTO —–-10 sets of 15 sec Handstand Hold (against wall) with 20 sec rest MetconFor Time (8…

Warm-up2 Rounds of the following:– 200m Row– 10 Wall Squats– 10 Static Reverse Lunges– 10 PVC Good Mornings Weightlifting Within 20 Minutes:– Complete 5 Sets of 2 Back Squat @ AHAP Metcon 4 Rounds for Time (10 Minute cap):– 10 Single Arm KB Deadlift (Right Arm)– 10 Static Reverse Lunges (unloaded)– 10 Single Arm KB…

“S’MORES” RX WOD 7 ROUNDS:10 SUMO DEADLIFT HIGH-PULL (115/75#) 5 STRICT PULL-UPS5 KIPPING PULL-UPS10 PUSH PRESS (115/75#) LV 2 WOD 6 ROUNDS:10 SUMO DEADLIFT HIGH-PULL (75/55#) 1-3 STRICT PULL-UPS1-3 KIPPING PULL-UPS10 PUSH PRESS (75/55#) LV 1 WOD 5 ROUNDS:10 SUMO DEADLIFT HIGH-PULL (45/35#) 5 RING ROWS5 KIP SWINGS10 PUSH PRESS (45/35#) FOR STIMULUSSumo Deadlift High…

“STRAWBERRY” RX WOD FOR TIME:30 BURPEE TO A TARGET (6”)60/40 CALORIE ROW100FT. DOUBLE KB OVERHEAD WALKING LUNGE (50/35#) LV 2 WOD FOR TIME:30 BURPEE TO A TARGET (2”)40/30 CALORIE ROW100FT. DOUBLE KB OVERHEAD WALKING LUNGE (35/20#) LV 1 WOD OR TIME:20 BURPEE TO A TARGET (JUST ABOVE REACH)30/21 CALORIE ROW100FT. OVERHEAD WALKING LUNGE WITH PLATE…

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