Warm up

3 x
200 run or row
10 Forward / Backward lunges
5 empty bar push press

2 x
10 Frog Hops
10 Knee taps
20 sec HSH or 10 Shoulder Taps
20 sec DD to SM

PVC SS
Bergener Warm up

Question of The Day

Would you rather Win $50,000 or let your best friend win $500,000?

CORE / Tech

3 Rounds

3 – pulls
3 – high pulls
1 C& J
5 Evil Wheels

can use as building sets to WOD weight

WOD

AMRAP 5 min
5 C&J
10 DB Lunge
– 90 sec rest –

AMRAP 4 min
4 C& J
8 DB Lunge
– 90 sec rest –

AMRAP 3 min
3 C& J
6 DB Lunge

Rx 95 / 135, 35 / 50
Rx+ 105 / 145, Squat Cleans
M 65 / 95               Score is total of ALL reps from all 3 AMRAPs

“Welcome to the party pal!”

3 person team

600m run

• Team runs 600m with one carrying Mace Bell overhead. Rotate as needed.

THEN

4 Rounds

IDITARODS (twice)

• One team member pulls another on a sled 100′. The 3rd runs alongside. Rotate through twice.

SPARTANS – 30 Reps

• Teams must flip heavy tire and jump (step) through.
• Can flip as a single or two team members together.

SANDBAG RESCUE DRAG & CARRY (twice)

• Team members rescue drag sandbag 35ft then clean to shoulder and carry back 35ft.
• Team members rotate through twice.

HURCULEEZ – 30 reps

• Team members alternate tossing Soft Stone over shoulder.

Warm Up

Down & Backs

3 x
5 Rocking Push Ups
3 Negative Push Ups
10 Shin taps

3 Min Self Stretch

Question of The Day

Would you rather Experience the beginning of planet earth or the end of planet earth?

CORE

50 reps of each, break up as desired

Knee Ups / T2B / Knees 2 Chest
Med Ball Slams
Ball Crunches
50 Sec Weighted Sorensen
Enterprise Extensions

Strength

Bench press Cycle Wk #7

3-5 Rounds of 5 Reps @ 80%

Superset with CORE 50 movements

Warm Up

3 Rounds

200 run or row
30 Singles
5 KB Swings
3 Burpees
10 sec Ring Hold
10 empty bar Deadlifts

Add weight to bar every round, and decrease reps by 2

10 Scorpions
10 Bird Dogs
20 sec DD to SM

Question of The Day

Would you rather live in a world where you dance instead of walk or sing instead of talk?

Strength / CORE

EMOM 12 min

Odd Min:
5 Deadlifts

Even Min:
3-5 Strict, weighted or negative Dips

Rx: heaviest weight you can do unbroken with good form

WOD

3 Rounds

3 min

40 DU’s
20 KB Swings
10 Burpees
In the remaining time:
AMRepAP of T2B

-90 sec rest-

Score is number of T2B

Rx 35 / 50
Rx+ 53 / 70
M 27 / 35

Warm Up

3 x
100 run or row
3 Burpees
6 PVC OHS
6 PVC OH Lunges
20 sec HSH

PVC SS
Do once with empty bar and once with WOD weight:
5 Snatches
3 OHS
2 Lunges

3 min self stretching

Bulldozer

10 Rounds

10 Cal Row
6 Power Snatch
4 OHS
2 OH Lunges

-5 min rest-

10 Rounds

10 Cal Bike
6 Bar Facing Burpees
4 HSPU
2 Wall Walks

Rx 65 / 95
Rx+ 95 / 135,  Wall Walk into HSPU = 2 x 1 Wall Walk into 2 HSPU
M 35 / 65

Melee

3 Rounds

1 min max Stones to a box (50 / 75, box hip height)
1 min to do 1 Gate Sprint (the faster you go, the more rest you have)

-1 min rest-

1 min max wall balls (16 / 25, 9’/ 10′)
1 min to do 1 Gate Sprint (the faster you go, the more rest you have)

-1 min rest-

Score is total number of Wall Balls plus total number of Stones.