WARM-UP: 2 Rounds 1 Shuttle run 10 Push ups 10 Pull ups 6 Burpee SKILL: Superset 5 Supersets of: 3 Bench Press 15 Banded pull-aparts WOD: “Elizabeth” 21-15-9 Power Cleans Ring Dips
WARM-UP: PLYOS SKILL: Post WOD Mobility Foam roll Quads Calves WOD: Min 0-6 Run 800m Min 6-10 33 Burpees Min 10-16 Run 800m Min 16-26 (10:00) For Time: 50 Alternating DB Snatch (55/35) 25 Right Arm OH DB Lunge 25 Left Arm OH DB Lunge Min 26 – 34 (8:00) EMOM Even: 15 KB swings
WARM-UP: 2Xs: 250 Row 5 Inch worms 5 Burpees 10 Air squats 20 Seal jumps SKILL: Teams of 3 Row 1500m P1- Row 250 P2- Plank hold P3- REST WOD: For Time 1 Round of Cindy 1 Clean and jerk 135/95 1 Round of Cindy 2 Clean and jerk 1 Round of Cindy …> 1
WARM-UP: 200m Jog Plyos 4x Sprint Time Trials WOD: 400m Run 3 Burpees 3 KBS (24/16) 3 Sit-ups 3 BXJ (24/30) 400m Run 6 Burpees 6 KBS 6 Sit-ups 6 BXJ 400m Run 12 Burpees 12 KBS 12 Sit-ups 12 BXJ 400m Run 24 Burpees 24 KBS 24 Sit-ups 24 BXJ 400m Run See
WARM-UP: Quick Plyos 3 Rounds: 5 Push Ups 5 Ring Rows 6 Light DB snatch SKILL: 4 sets of: Max Effort Weighted (or strict) Pull ups WOD: Teams of 3 for time: 1 Shuttle run w/ slamball each (70/50) 60 Dumbbell snatch (55/35) 60 Slamball over shoulder (70/50) 9 Rope climbs 60 Slamball over Shoulder
WARM-UP: Everett WU Stretch Hamstrings and Shoulders BBWU SKILL: 25 Min Running Clock: 10 Min to build to a 1 RM Shoulder press from rack 5 Min transition 10 Min to build to a 5 RM Deadlift CASH OUT: 6:00 AMRAP: 10 Plate GTO (25/15) 10 OH Lunges (total) 20 Russian Twist (total)
WARM-UP: Warm Up 9:00 EMOM: M1: Shuttle run M2: 15 KBS M3: 10 Goblet Squats Turkish Get Up Review SKILL: Lax and foam rolling! WOD: 4 RFT: 1 Turkish Get up (per side)(24/16) 10 KB SDHP 10 Goblet squats 5 Burpees over KB C2C Carry w/KB
WARM-UP: Plyos SKILL: Slamball Relay Mile: *(30/20) *Alternate 200 M Runs with a partner WOD: For Time: 500m Row 3 Rds: 20 Weighted Step ups w/DB (55/35) (total) 20 V-ups 500m Row
WARM-UP: 3 Rounds: 10 Air Squats 8 Ring rows 10 SLSU 8 Push Ups SKILL: Dumbbell Strict Press: 15-12-9-6-3 WOD: 16 min EMOM: M1: 15 WBS (20/14) M2: ME Pull Ups M3: 30 DUs M4: 10 K2E
WARM-UP: 200 M Run 1 Set fence drills 10 Lunge to instep 10 Inch worm+push up 10 Baby Squats Stretch SKILL: 5×3 Back Squats to a 16” Box WOD: 10 Min AMRAP Power Clean + Squat Clean+ Jerk @ 75% (or 185/125) 15 Sit Ups 200m Run
8842 Broadway St.
San Antonio, Texas 78217
