“A few banger titles coming down the pipeline”
Wod: 20 min amrap 500m row 5 GTOH 135/95-95/65-75/55 500m row 400’ D-ball carry 500m row 2 muscle ups 4 dips 6 jump squats
“23.1”
Complete as many round as possible in 14 minutes: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 135/95 20 muscle-ups *Scaled option: 60-calorie Row 50 Hanging Knee Raises 40 Wall-Ball shots 30 Cleans 95/65 20 Chin-Over-Bar Pull-Ups
“Mannequin hands”
QLift: wk 3 Snatch complex x 5min emom PS + Snatch balance + Tall snatch + Snatch (+wt) Into: 1rm snatch Lift 2: 5sx2rm back squat Wod: 10 min amrap 5 air squats 3 bar facing burpees 1 power snatch (155/105-135/95-95/65) Core: L-sit :30 sec x 3s
“I do not think, therefore I do not am.”
Deadlift: 5rounds for quality Start @ 85% increase each round 1r 3emom In between sets chin over bar hold or 5 strict pull-ups Wod: 5 min amrap Muscle ups x3 / Pull-ups x5 OHS x 10 (95/65) Into: 800m run Into: 5 min amrap Muscle ups x3 / Pull-ups x5 OHS x 10 (95/65) Core: […]
“Sickest gym on the planet. Planet Sickness”
Lift: Lift: split jerk x 2-2-2-1-1 Into: 3sx2r strict press Wod: 15 min amrap • +2 reps to pull-up/bj each round 2 pull-ups /C2b 2 box jumps 2 Turkish get ups (1 ea arm:55/35) 100 m run 4 pull-ups /C2b 4 box jumps 2 Turkish get ups (1 ea arm:55/35) 100m run 6 pull-ups /C2b […]
“I love rugning”
Lift: clean complex PC + HPC + Fs + clean (5min emom) Into: 2 position clean x3s (ME) Into: 10min to est. 5sx5rm FS Wod: 10min amrap / 5r cap Wall Walk x 5 Air squat x 25 Cluster x 3 (155/105-135/95-95/65) Acc buy: 100 Wod crunches band Each side
“lulu lemón : Helping rich people look fit”
Lift: Jerk complex x5s Push press + push jerk + jerk (3+2+1) Wod: 15 min amrap 3/5 muscle ups (ring/bands or strict Dips) 11 D-ball toss 11 TTB 11 cals on the erg Core buy out: Hallow hold x 1:00min each side X3s
“That’s a HOT coffee POT~ Eminem”
Lift: De-load Bench 40%-50%-60%x5r (slow/pause) Wod: 15min amrap 2 Rope climbs / legless rope climbs (1-2) OH DB walking lunge to bikes (1DB) Ass. bike 15 cals OH DB walking lunge to bikes Into : Acc 100 banded pull aparts
“wow. nice bangs…”
Lift: E3OM (3min emom) x 5 rounds 3 snatch (increase wt each round) 12’ HSW / 1 wall walk 5 box jumps Wod: 20 min amrap With partner 100 cals afap Into: (solo) remaining time AMRAP DB snatch 30 Ttb x 20 Box step up overs x 30 (vest opt) Into acc: Dumbell reps 3sx12r
“It’s Morphin Time!!!”
Lift: Bench press 3sx10 40-60% into 3sx3r pause bench Wod: 15 min amrap 250 m Ski erg 25 wall ball 10 devils press 50/35 rest 1 min into: 4sx10-12r DB Rows
