WOD: Part A – 3 rounds for time,
15 x burpees
400 m run (1:30-2:30 depending on pace)
REST 5 minutes
Part B – 3 rounds for time,
100 m weighted carry (carry any object, of a moderate weight, any way you would like…overhead, front rack, Farmer’s…)
20 x alt arm dumbbell snatch (use odd object to replace the db such as a water jug)
CORE STABILITY: 50 x glute bridges (25 per side) – weighted or unweighted
SKILL: 30 x overhead squats with PVC (sub with broom) – work QUALITY, take your time
WOD: For time,
30-20-10
Dumbbell reverse lunges (or odd object)
Lateral burpee over dumbbell/object
INTO…
30-20-10
Handstand push up (scale to box or floor pike push up)
V-ups/Tuck ups
WOD: For time,
400 m run (1:30-2:00 depending on pace if you don’t have the distance marked out)
into…18-15-12-9-6-3 of
Odd object thrusters (duffel bag, backpack, 12 pack of beverages, firewood…)
Sit ups
400 m run
FINISHER: 3 x 45 second wall sit, rest 45 seconds after each round
STRENGTH: 3 sets of,
Goblet squats + 3 pulses on each rep at bottom x 12 reps (Use any weight you have for the Goblet) — Directly after completing each set, broad jump max distance in 10 jumps
WOD: 4 rounds for time,
400 m run (1:30-2:00 depending on pace)
30 x single arm suitcase deadlift, total (use kettle bell, dumbbell, filled milk jug, paint can…)
30 x sit ups
WOD: 4 x 4:00 AMRAP rounds, rest 1 minute after each round
20 x double unders/40 x single unders OR 20 x line hops (back and forth = 1 rep)
5 x Single arm push press using dumbbell/Kettle bell or odd object, each arm (note: you are doing single arm, but the demo shows both arms -same concept)
*Pick up where you left off when you start a new round
CORE STABILITY: 3 rounds, not for time,
10 x Turkish sit ups
10 x hip bridges
30 second plank (accum. if necessary)