Month: December 2018

Tabata Overhead Walking Lunge with bare barbell Bench Press 5-5-5-5-5 5 rounds: 3 Minute AMRAP 10 Box jumps 20/24″ 8 dumbbell snatch 35/50 6 Goblet squats 35/50 1 Minute rest

Tabata Calorie Row EMOM 10 mins 1 Power Clean plus 1 Hang power clean. Note: A good percentage for this would be 70% of your 1 rep max, and as you feel comfortable go ahead and add weight from minute to minute. AMRAP 8 MINS 50 Double Unders 20 Medicine Ball Cleans 14/20

Tabata Overhead Squat with bare barbell EMOM 10 Mins 1 Power Snatch plus 1 Overhead Squat with pause at the bottom WOD “DT” 5 rounds for time 12 Deadlifts 105/155, 9 Hang power Cleans 6 Push Jerks 105/155

EMOM 8 mins Max effort Hand stand, max effort L-sit hold EMOM 10 Mins, Alternating, 1-2 Rope Climbs based on experience level, 2 Paused Back Squats at 60-70% of 1 RM For time: 800 meter run 5 rounds: 5 burpee pull ups, 10 push ups, 15 box jumps 20/24″ 800 meter run

EMOM 10 mins 10 -15 Wall balls, 10-15 burpees Split jerk 1-1-1-1-1 For time: 100 Air Squats 100 Russian KB Swings 35/53 100 AB Mat Sit ups 100 Double unders TIME CAP: 18 MINS

“EMOM 10 mins [Odd] :30s Double Unders [Even] :30s Seconds of L-Sit” EMOM 12 Mins 2 Back Squats with a pause at the bottom for at least 3 seconds Three rounds for time: 21 wall balls 15 toes to bar 9 HSPU

Tabata Over head squats with bare barbell EMOM 10 Mins: 1 Snatch pull plus 1 Hang Snatch AMRAP 12 Mins 5 Powersnatch 135/95 10 DL 135/95 400 M Run

Tabata Ring dips Front Squat 4-4-4-4-4 For time: 25 burpees 1000 M row 50 AB Mat sit-ups 750 m Row 40 AB mat sit-ups 500 m row 30 AB mat sit-ups 250 m row 20 ab mat sit-ups 25 burpees TIME CAP: 20 MINS