Warm up

6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses

Bench Press

Warm up

2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 alternating cossack squats (assisted with rig if needed)
10 squat jumps
Then, 1 min of ski, bike or row
Then barbell warm up

Warm up

3 rounds of:
12 alternating single leg V-ups
6 hang cleans
12 alternating shoulder taps
6 shoulder to overheads
**Build up on weight throughout

Barbell cycling & Conditioning

Community WOD (EVF360 & Crossfit)

Team of 2, one person working at a time except for the run, 32 min AMReps:
30 wall walks
400m run [together]
2,000m/1,600m row
150 wall balls 20/14 lbs
1,000m/800m row

Warm up

3 rounds:
10 cal row
10 box step ups
5 bootstrap squats
5 tempo front squats (light)

Front Squat

5x3
Work up to a heavy set for the day, in the range of 75-85%

Warm up

2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances

Snatch

Warm up

2 rounds of:
200m row
5 KBS
5 DB power cleans
5 cal ski or bike

Endurance

Warm up

3 rounds of:
10 cal ski/row
10 alternating box steps up
10 KB goblet hold good mornings
5 per side world's greatest stretch

Back Rack Lunges

Warm up

3 min cardio of choice performed as 30 sec work, 15 sec rest, with 4 working intervals
Then, 6 min to rotate through:
5/side thoracic extensions
5 KB Turkish situps per side
20 band pullaparts

Warm up

3 rounds of:
12 alternating single leg V-ups
6 hang cleans
12 alternating shoulder taps
6 overhead squats
**Build up on weight throughout

Barbell cycling & Conditioning