Strength
Back Squat 3x5
Every 2:00 × 3 sets
5 Back Squats @60%
WOD
"Minestrone"
25/20 Calorie Air Bike
25 Burpees
25/20 Calorie Air Bike
-at 8:00-
25/20 Calorie Air Bike
20 Burpee to Bar (6in)
25/20 Calorie Air Bike
-at 16:00-
25/20 Calorie Air Bike
15 Burpee Box Jump Over 24”/20”
25/20 Calorie Air Bike
*Score is total time for all 3 sets combined.
Strength 1
Back Squat 1x1
Back Squat: Build to a 1RM in 5-6 working sets
(15 minutes to complete)
Strength 2
After the heavy Back Squat is complete, perform:
3 sets of 5-8 Weighted Strict Pull Ups (or challenging banded strict)
-rest 60–90 seconds between sets-
WOD
"Throttle Up/Hammer Down"
For Time:
35/28 Calorie Row
28 Chest to Bar Pull-ups
24 Burpee Box Jump Overs 24"/20"
@10:00
35/28 Calorie Bike
14 Bar Muscle Ups
24 Burpee Box Jump Overs 24"/20"
Strength
Thruster 5x3
5 sets
3 Thrusters (build-in weight)
-complete one set every 1:30-
* Bar can be taken from the rack.
WOD
"Anti-Gravity Serum"
For Time:
27-21-15
Wall Balls 20#/14# (Masters Rx - 14#/10#)
15-12-9
Burpee Box Jump Overs 24"/20" (Masters Rx - 20"/16")
-rest 3:00-
21-15-9
Wall Balls 20#/14# (Masters Rx - 14#/10#)
12-9-6
Burpee Box Jump Overs 24"/20" (Masters Rx - 20"/16")
-rest 2:00-
15-12-9
Wall Balls 20#/14# (Masters Rx - 14#/10#)
9-6-3
Burpee Box Jump Overs 24"/20" (Masters Rx - 20"/16")
*22:00 Time Cap
WOD
"Coconut Mall"
For Time:
10 Wall Balls 20#/14#
5 Burpee Box Jump Overs 24"/20"
-rest 1:00-
20 Wall Balls 20#/14#
10 Burpee Box Jump Overs 24"/20"
-rest 1:30-
30 Wall Balls 20#/14#
15 Burpee Box Jump Overs 24"/20"
-rest 2:00-
40 Wall Balls 20#/14#
20 Burpee Box Jump Overs 24"/20"
-rest 2:30-
50 Wall Balls 20#/14#
25 Burpee Box Jump Overs 24"/20"
*30:00 Time Cap
