WARM-UP: 200M Run 20 Jumping Jacks 20 Lunge Jumps 20 Vertical Squat jumps (go for height, landing back into the squat) Banded Shoulder Stretching Banded Rack Stretching WOD: “Fresh Friends” 20:00 Running Clock 0-5:00 400m Run Max Power Snatches (95/65) 5:00-10:00 400m Run Max Push Jerk (135/95) 10:00-15:00 400m Run Max Hang Power Cleans (135/95)
WARM-UP: With a partner: C2C partner carry 10 Synchro push-ups 10 Synchro sit-ups 10 Partner WB tosses over pull-up bar WOD: 3:00 work,1:00 rest 200m Row 12 Burpees 12 KBS (24/16kg) CASH-OUT: Glute work.
WARM-UP: 9:00 EMOM M1: Shuttle Run M2: 5 Russian KBS + 5 American KBS M3: 10 Barbell Thrusters WOD: 3 RFT 600m Run 25 Slamballs ( 30/20 ) 25 Slam Ball Squats 25 Toe to Rings
WARM-UP: 20 Jumping jacks 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 Inch worm + 3 push ups SKILL: Every :15 for 5:00 perform 1 FSQ until failure (115/75) *Bar stays in Front Rack (rest 3:00) Every :15 for 5:00 Perform 1 Shoulder Press until failure (75/55) *Bar stays overhead WOD: “AMY” 3 Rounds:
WARM-UP: 200 M Run 2x’s 16 lunges 10 Air Squats holding #15/10 out in front SKILL: 4 Super Sets of: 10 Russian Ham curls 6 Shin to feet jump (rest 1:00) WOD: 3 Rounds :40 Max Effort :20 Walking Rest Bike for Cal Box Jump Overs (24/20”) V-Ups REST
WARM-UP: 200m run X2 :30 Drills Lunge and twist Inch Worms Downward Dog Side Lunges Squat Hold Squats WOD: Every 2:00 for 14:00 5 Backsquats 7 Ring pushups 9 KBS (32/24kg) CASH OUT: Cash-Out Work (12:00) 3 Rounds: :30 Work / :10 Transition Couch Stretch Right Couch Stretch Left Piriformis Box Stretch Right Piriformis Box
WARM-UP: 400m Run Plyos SKILL: Muscle up Drills (12:00) 3 x 8 of either drill *rest 1-2:00 between sets 1. Ring Row to Pull Through + Ring Dip 2. Box Drill WOD: For Time: 15-12-9 Deadlifts (275/185) Burpees over the bar 5 Muscle ups
WARM-UP: 2 x 20 Monster Walks in all directions 200m Run Fence drills 10 Squats w/ red bands :30 Bar hang 10 Pass Throughs 15 OHSQ w/ red bands SKILL: With Barbell: 20 SnatchBalances 20 Tall Snatches 20 Hip Snatches WOD: 18:00 AMRAP 1 Rope Climbs 2 OHSQ (135/95) 1 Rope Climbs 4 OHSQ 1
WARM-UP: 3 Rounds: 200m Run 15 Squats 10 Abmat Situps 10 Pushups WOD: 30:00 AMRAP 400m Run 40′ Overhead Walking Lunges Out (45/25) 15 Slam Ball over the Shoulder (30/20) 20 Burpees 40′ Overhead Walking Lunges Back (45/25)
WARM-UP: 1 Shuttle Run 10 Squats 10 Push ups 1 Shuttle run 10 PVC thrusters 10 Burpees SKILL: Every 90 Sec- 3 Thruster form the ground for 6 sets WOD: TEAMS of 2 1200m Row 80 KB swings (24/16kg) 60 Sit ups 40 FSQ (115/75) 20 burpees 40 FSQ 60 Sit ups 80 KB swings
8842 Broadway St.
San Antonio, Texas 78217
