Category Archives: Uncategorized

9-20

-Buy in(2 rounds)

5-Kang squats

10-pass through

10-push -ups
-Skill/strength

10 min.-work up to a heavy snatch

Rest 2 min.

5 min. Emom- 1-power snatch +5-overhead squats. Use 70-80% of your heaviest snatch in the 10 min.
-W.O.D.(10 min. AMRAP)

10-goblet step-ups 20 in.(53/35)

30-toe to bar

30-goblet step-ups 20 in.(53/35)

10-toe to bar
-cash out 

Roll/stretch

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9-19

-Buy in(3 rounds)

10-lunges

20-jumping jacks
-W.O.D. (20 min. Emom) 45sec. on/15sec. off

1st-jump rope

2nd-plank

3rd-super man hold

4th-10-bent over rows (5L+5R)
-cash out

2-30 sec. sprints

Roll/stretch


9-18

-Buy in(3 rounds)

10-swings

10-up downs

5-pry squats
-skill/strength

6 min.-Emom 

1st- 8-kips

2nd-8-pull-ups (use a band if needed)
-W.O.D.(8-10-12-14-16-18-20)

Wall balls 20/14

Hang power cleans (95/65)(Rx+135/95)
-cash out

200m-farmers carry

Roll/stretch


9-15

-Buy in 

5-1 bear complex
-W.O.D.(“Sugar Daddy “)

For Time

21-15-9 Deadlifts (225/155 lb)

400 meter Run

Run 400 meters after completing each round of deadlifts. For example: 21 Deadlifts, followed by a 400 meter run. 15 deadlift followed by a 400 meter run. 9 deadlifts followed by a 400 meter run.
-cash out

Roll/stretch


9-14

-Buy in(3 rounds)

10m-inch worm 

10m-broad jump
-W.O.D.(25 min. AMRAP)

12-Toe to wall

12-slam balls

12-push-ups

12-jumping jacks

*at some point row 1000m*
-cash out

1 min. -bar hang

Roll/stretch


9-13

-Buy in(2 rounds)

20-around the worlds (10L+10R)

20-halos(10L+10R)

5- pry squats
-Skill/strength(10min. Emom)

1st-5- strict presses (Left) with kettlebell 5-strict presses (Right)with kettlebell 

2nd-5-back squats
-W.O.D.(12 min. AMRAP)

20-air squats

10-shoulder to overhead (5L+5R) 53/35

100m-run
-Cash out

2-30sec. Sprints of your choice

Roll/stretch


9-12

-Buy in(3 rounds)

5- wall squats

20-jumping jacks
-W.O.D.(20 min. AMRAP

200m-run

30-swings

400m-run

20m-bear crawl
-cash out 

200m-sled

Roll/stretch