5 RFT :
20 Wall Balls (20/14)
15 KB Swings (53/35)
10 Pull Ups
Strength DL- 5 x 3 @90%
For Time:
30-20-10
Cal Row
Back Rack Lunges (115/75)
Strength: 5 x 3- Strict Press @ 90%
Every 3 minutes for 12 minutes
Perform:
-200m run
-12 Burpees
Day#1
4×25 each side -Wall Drill
4 x 20m Ball of foot hops w/ forward lean
4 x 25m – Stable Arm Drill
Run: 2 x 400m, 6 x 200m, 2 x 400m
Recover :60s between 200s, :90s between 400s
Day #2
4×25 each side -Wall Drill
4 x 20m Ball of foot hops w/ forward lean
4 x 25m – Stable Arm Drill
Run: 5 x 1k
Recover 2:00 between efforts
optional Day #3
5m Time Trial
Back Squat
5×3@ 90% across sets
Partner WOD
Curtis P relay (12 min)
200m run
Curtis P (95/65)
Bench Press
5×5@ 80% across sets
Double Tabata
KB Swings
Push-ups
———–
V-ups
Slam Balls
3 Rounds
7 Hang Power Snatches 95/65
14 Front Squats
21 Burpees OTB
Deadlift
5×5@ 80% across sets
Alternating EMOM 10
10 Box Jumps (24/20)
5 HSPUs
Fight Gone Bad Style
3 Rounds (1min/station)
Row (Calories)
Wall Balls
Burpees
Battle Ropes
Rest
Day 1-
Practice 3 drills of your choice
then
Tabata Intervals on Treadmill/Road/Track
8 x 20 sec full speed; rest 10 seconds
Day 2-
Practice 3 drills of your choice
then
2x 5k at 90% pace
recover 5 minutes at walk.
Strict Press:
5×5@80% across sets
Any order! AFAP!
50 BB rollouts
50 Slamballs
Alternate WOD:
4 rds
16 WBs
8 HSPUs
5 RFT
400m run
10 DB snatches (5/arm)
12 Box Jumps
Back Squat
5×5@ 80% across sets
8 min ladder up
Power Clean (115/75)
Over the bar burpees
Kettlebell Fran
21-15-9
American KB Swings (53/35)
Pull-ups
Bench Press
5×5@ 80% across sets
AMRAP 12
4 manmakers
40 Double Unders