“It’s easy being hot in your 20’s”

Lift: Front Squat 3sx5rm Ds @80-90% x ME reps Wod: 14 min amrap Hang Power snatch x7 95/65 Row x 10/7 cals *every 3 min 10 cals assault bike into : 50 OHS @ 45/35 Core: supine plate hold ( legs ) 3sx:30-1:00min Max weight

“Hotdog: Taco or sandwich?”

Lift: Snatch + Gymnastic emom : Ex for 7 min : Power snatch + snatch > 3c2b + 5 kipping (work to max) Scaled op : 5 pull-ups after: 3 attempts HS Snatch *10 min cap Wod: 3rFT (115/75-95/65-135/95) 3r of:7 front rack lunges + 4 BFB Into: 400 m run Core buyout: 100″ single […]

“Clown pilled”

Wod: 15 min Amrap 5 wall walks 10 Hang Cleans (155/105-135/95-96/65) 20 wall ball 40 double unders Into: HS Deadlift After 3sx3r@80-90% Core buy out: 50 TTB

“Hold a grudge till you die: Be a man”

Lift: Full snatch 1r every 2 min x 10min Drop set: 6 min emom: Ps @135/95-95/65 (Isabel) Wod: with vest Pull-ups x 15 (G:C2B) Box step overs x 20 (or wall ball) Pushups x 25 3rft Into: 50 cals assault bike as fast as possible Core: Side plank crunches 100 (50/50)

“No libary. Go tak a dump!!!!!!!!”

Wod: 20 min emom Complex (even min) 155/105-95/65 G:200/135 Dl + power clean + hang clean + 2 jerks Assault bike 15/10 cals (odd min) After: 50 HSPU / G:200’ HSW Core: DO IT!!!! Bent over barbell row 4sx10r

“Caustic”

Lift: 10 min emom (every other min / 5s) 5 Deadlifts + 3 muscle ups (ring) Wod: 3rounds 20 cals row 10 OHS 135/95-95/65 (G:155/105) Rest 2 min 4 min ME Double unders Core : 100’ suitcase carry each arm 2s

“3.5 Trillion. Cooool”

Lift: Snatch + OHS (2+1) every 2 min x 10min Drop set: 80-90% 1 snarch emom x 5 min Wod:15 min emom 1 pc 2 Fs 3 pj 155/105-135/95-95/65 G:185/125 If fail round, move to max cals assault bike Core: Banded planks 3sx1min

“Watching people eat”

Skill: (Wod focus practice) Strength: kipping practice KIP:5sxME Strict C2b: Bw/band 5sx3-5r Skill: Bar muscle ups Strict : 5sx3r Kip : 5sx3r Wod: Amanda (135/95-95/65) 9-7-5 Ring muscle ups + snatches Into: +10# 3 attempts @10rm deadlift (full reset) 10 min cap Buy outside: Ab rollout (barbell) 3sx10r

“Fitness goal: You ARE the father”

Lift: Snatch + OHS (2+1) every 2 min x 10min Drop set: 80-90% 1 snarch emom x 5 min Wod: 3rounds for reps (wall balls) 1 min assault bike cals 1 min Wall balls (may only do as many wall balls as cals in minute 1) 15 Power cleans 125/90 (goal is unbroken) Core: Banded […]