“If it tastes good, it’s probably bad for you”
Lift: Cycling Deadlifts 5s: 5 banded DL (FR) into 5 T&G Wod: Emom 12 min emom Even min: 5 pj + 25 DUs Odd min: 10 TTb (cycled) (155/105-135/95-95/65 G*175/120) Into: 400’ farmer carry
“Cocaine bear“
Wod 1: 5rft (increase each set work to max) 5 front squats 7 wall ball 10 kettle bell swings 50 single unders Wod 2: 15 min 3rm Bench press -or- 3rm Deadlift Wod 3: 7 min cap 20 pull ups 25 lunge jumps 15 C2b pull-ups 25 lunge jumps 10 muscle ups 25 lunge jumps
“( . ) or ( ! )”
Lift: 10 min to est 3rm clean (reach for 3 WS) -2 min- Cycle Wod: 3 rounds/10 min cap 5 clean 70-80% of max for the day 5 muscle ups / pull-ups 50 double unders Wod: 10rft 3 Deadlift + 3 HSPU 225/155-185/125-135/95 G* strict HSPU
“🟦🦷”
5 min cardio before class: BEFORE!!! Lift: Back squats 20 min cap 3sx3rm Into: 2sx10r (aprox 70-80%) Skill review:10 Min of Strict TTB / strict knee tuck Wod:21-15-9 TTB + 30 Vested step overs In between sets: 35DU (105Dus total) Core buy out: Good mornings 3sx10r
“You’re dreaming. Wake up”
5 min cardio: HAAARRDDDDD!!! Skill review: Pistol Test pistol position (Bottom) Into: Mobility Activation Retest Into: Drills Wod: Dian 21-15-9 Deadlifts + HSPU (225/155-185/125-135/95) INTO: 50 TTB
“Bc farts have hearts too. rEad ThAt aGaiN”
Skill review: Strict TTB / knee tuck Hamstring mobility 1:00min each side L-sit / hip flexor: 3sx20r leg lift (el) Hallow Hang 3sx:10–:30sec 3sx3-5strict Into: 5 min kipping practice Wod: 12 min amrap 3 Power snatch 135/95-95/65-75/55 5 bfb 7 Bj overs
“Air fryers aren’t real they’re just small ovens”
Sprint chipper: 500m row 20 TTb 20 med ball cleans 500m row Lift: 20min to est HS clean or front squat Wod: 2 rft : 12 min cap 20 pull-ups 30 pushups 40 sit ups 50 squats
“Someone owes me an apology”
Wod: 25 min Amrap Row for meters Every 5min stop and do 3 rounds: Cindy : 5 pull-ups – 10 pushups – 15 squats G* 3 Bar MU – 7 pushups – 15 squats
“I’ll have the filet mignon and a glass of apple juice”
Lift: Lift: split jerk x 2-2-2-1-1-1 Into: 5sx1r strict press Wod: 20-18-16-14-12-10-8-6-4-2 Wall Balls 1Bar MU + 2c2b / 3 c2b between each round Into: 50 box jumps Core buy out:3r Hallow body leg lifts x 20r Arch body lifts x 20r
“So cow farts are melting icebergs?“
Lift: 5min emom complex Power clean + high hang clean + fs + clean 20min cap for: 2rm clean 6sx2rm front squat Wod: 10 min amrap (185/125-135/95-95/65) 300m row 7 back squats : from floor 15 ring pushups Core: Plank 3sx1:00min
