WARM-UP: 400m Run 2X: 5 Inchworm + pushups 10 Lunge to instep 10 Air squats 10 Hollow rocks 10 Supermans SKILL: Post wod mobility WOD: 30-20-10-5 Pull-ups Wall balls (20/14) Box jump over (24/20)
WARM-UP: 400m Run 500m Row light weight KB: 10 Goblet squats 10 Russian swings 10 American swings WOD: 10:00 to complete: 100 Double unders 3 Rep max thruster from the ground 8:00 to complete: 400m Run ME Deadlift at final thruster weight in the remaining time 5:00 AMRAP: 6 Burpees over bar 12 Air squats
WARM-UP: 3:00 Jump rope 1X Fence drills 2Xs: 10 Ring rows 10 Toes to overhead reach 10 Push-ups Barbell warm up SKILL: 8:00 EMOM PC+2 PP+2 PJ WOD: ME reps for each movement: Power cleans (135/95) STO Double unders Half shuttle runs Round 1= 1:00 of time REST 2:00 Round 2= :45 of time REST
WARM UP: Light KB warm up: 200m Run 20 Russians 200m Run 20 Goblet squats 200m Run 20 Push-ups 200m Run 20 American WOD: 5 Rounds: 200m 10 KB shoulder to overhead (24/16) 15 Goblet Squats 20 KB swings
WARM UP: Plyos 1 set: 10 Inch worms into a pushup 20 Straight leg sit up 20 Air Squats WOD: Partner Chipper 100 DUs 50 Sit ups 40 Push-ups 30 Front squats (155/105) 20 HSPU 30 Front squats 40 Push-ups 50 Sit ups 100 DUs
WARM UP: :30 Drills X 2: Jumping jacks Arm circles Lunges Straight legged sit ups Push ups Squats Stretch upper body SKILL: 15 Minutes to Complete the following: find 1 rep max push press THEN 1 set ME @ 75% WOD: 3 Rounds for reps: 1 Min ME push press (115/75) 1 Min ME power
WARM UP: 3:00 Jump Rope Fence Drills 2x: 10 Baby squats 10 Gate swings 10 Push-ups SKILL: Post wod mobility WOD: “KELLY” 5RFT 400m Run 30 Box jumps (24/20) 30 WBS (20/14)
WARM UP: 200m Run 200m Row plyos SKILL: 2 Rounds 200m Row 400m Run 50 DUs Barbell Warm-up WOD: 12 Min AMRAP 10 TTB 10 Thrusters (95/65) 200m Run
WARM UP: 200m Run Burgner warm-up SKILL: 8 Minutes to build to a heavy 3 position snatch (hip+hang+full) THEN 6 minute EMOM @ 80% of what you just hit WOD: 21-15-9 Power snatch (95/65) Pull ups
8842 Broadway St.
San Antonio, Texas 78217
