WOD

SPORT
E2MOMx12 min:
*building to 80%
2 pause split jerks (2 secs in dip, 2 secs in catch)
1 split jerk

Then:
5 min AMRAP
12 snatches (75/55)
8 bar facing burpees
Rest 2 minutes
5 min AMRAP
8 snatches
12 bar facing burpees
*RX+ (95/65)

FITNESS
E2MOMx12min.
200m run
10 KBS

Then:
5 min AMRAP
10 clean and press
8 burpees to plate
Rest 2 min.
5 min AMRAP
8 clean and press
10 burpees to plate

BOOTCAMP
E2MOMx12min.
150m run
10 KBS


Then:
5 min AMRAP
10 DB clean and press
8 up downs or burpees to plate
Rest 2 min.
5 min AMRAP
8 DB clean and press
10 up downs or burpees to plate

WOD

Sport:
​
50 KB Swings (53,35)
50 Sit-ups
400m Run
40 Hang Cleans (75,55)
40 Russian Twists (20,14)
400m Run
30 Hang Snatch
30 Wipers (total)
400m Run
20 G2O
20 Burpees
400m Run


Fitness:

50 KB Swings (35,25)
50 Sit-ups
400m Run
40 Hang Cleans (55,35)
40 Russian Twists (14,10)
400m Run
30 Hang Snatch
30 Wipers (total)
400m Run
20 G2O
20 Burpees
400m Run

Bootcamp:

40 KB Swings
40 Sit-ups
200m Run
30 Hang cleans
30 Russian Twists
200m Run
20 DB Hang Snatch
20 Wipers
200m Run
10 Plate G2O
10 Burpees
200m Run

WOD

​Sport option 1:
20 min to find 1RM Backsquat

Sport option 2:
20 min AMRAP:
-10 Backsquats (115,75)
-10 Weighted Lunges(115,75)(total)
-50 DU
-200m Run

Fitness:
20 min AMRAP:
-10 Backsquats (65,45)
-10 Weighted Lunges (25,15)(total)
-100 Jump Rope
-200m Run

Bootcamp:
20 min AMRAP:
-10 Backsquats (55,35)
-10 Lunges (total)
-50 Jump Rope
-150m Run

WOD

​“Fight Gone Bad”

Sport/Fitness:
3 Rounds:
1 min each exercise:
-Wallballs (20,14)(14,10)
-SDHP (75,55)(55,35)
-Box Jumps (20)(15)
-Push Press (75,55)(55,35)
-Calorie Row
-1 Min Rest


Bootcamp:
3 Rounds:
1 min each exercise:
-Wallballs
-KB SDHP
-Box Steps
-Push Press
-Calorie Row

WOD

​Sport:
4 Rounds:
-15 OHS (95,65)
-10 HSPU
-400m Run

Fitness:
4 Rounds:
-10 OHS (65,35)
-10 DB Seated Press
-300m Run

Bootcamp:
3 Rounds:
-10 Goblet Squats
-10 Seated Press
-150m run

WOD

Sport/Fitness:
500m row

10-15-20-25
Burpee box jumps
Power cleans (135/95)(95,65)

1000m row

10-15-20-25
Pull ups
Dead lifts (135/95)(95,65)

500m row

Bootcamp:

300m Row
10-15-20-25
Box Steps
Power Cleans

500m Row
10-15-20-25
Ring Rows
KB Deadlift

​300m row

Friday wod
SPORT
5x5x5x5x5 Back Squats
Work up to a heavy back squat then maintain for 5x5

FITNESS
20min AMRAP
20 burpees
15 3/4 bodyweight back squats

BOOTCAMP
15 min AMRAP
12 burpees
12 empty barbell back squats

WOD
Tabata box jumps
Tabata L-Sit hold
Tabata Handstand hold
Tabata sit ups
Tabata back step lunge
*no breaks between exercises

FITNESS/BOOTCAMP
Tabata box steps
Tabata Hollow Hold
Tabata pike hold
Tabata sit ups
Tabata back step lunge
*no breaks between exercises

WOD

​SPORT
OPTION 1:
E2MOM for 20 min:
1 Clean & Jerk
(Increasing)

OPTION 2:
800m run
21 clean & jerks (105/155)
400m
21 clean & jerks
800m run

FITNESS:
400m run
21 clean & jerks (95/65)
400m
21 clean & jerks
400m run

BOOTCAMP:
400m run
10 DB clean & press
400m
10 DB clean & press
400m run

WOD

​Tuesday wod
SPORT
20 min AMRAP:
25 ft BB OH walking lunge (65/95)
8 Burpees
25 ft BB OH walking lunge
8 CTB pull ups

FITNESS
20 min AMRAP:
25 ft BB front rack walking lunge (35/45)
8 Burpees
25 ft BB OH walking lunge
8 Pull ups

BOOTCAMP
20 min AMRAP:
25 ft walking lunge
8 Burpees on elevated surface
25 ft walking lunge
8 DB rows