WOD:
20 min AMRAP:
20 Squats
20 Push Ups
20 Walking Lunge Steps
20 Core
20 Your Choice

*Check your email for the WOD details & explanation, warm up, cool down & coaching video link.

WOD:
For 30 minutes:
Alternate every minute between a fast pace and a slow pace.

*Check your email for the WOD details & explanation, warm up, cool down & coaching video link.

Foundational Movement Day: SDLHP
*Optional: 5x10-15 or 5x5

WOD:
14 minute AMRAP
20 alt. SA DB/KB Snatch
40 DU (40 SU / 40 jump jacks)

“Live by Burpee”
On 3, 2, 1 GO...
Min 1: 1 burpee (rest the remainder of the minute)
Min 2: 2 burpees (rest the remainder of the minute)
Min 3: 3 burpees (rest the remainder of the minute)

... and so on until you cannot complete the # of needed burpees within that min. So, say you make 10 Burpees in the 10th min, then you go for the 11th min, and you do not make it (say you only get 9 by the time the 11th min was up), then you are done (and likely breathing very hard). You then REST for 5 min.

After your 5 min Rest, you then have 3 sets of burpees as fast as possible at the number of reps completed at the last successful completed minute. So, continuing with the scenario above, if your last successful min was minute 10, then after your 5 min rest, you have 3 sets of 10 burpees - each set as fast as possible, with 1 min rest between sets.

Video explanation email to follow.

WOD:
4 RFT:
21 Wall Ball (9/10, 14/20)
15 C2B Pull Up
9 Double DB Hang Power Clean (35/50)

WOD:
For Time:
20 Snatch (65/95)
30 C2B
20 Sumo Dead Lift High Pull (65/95)
10 BMU
20 Power Clean (65/95)
30 Box Jumps (20/24)
20 Strict Press (65/95)

Front Squat 8-8-6-6-4-4

WOD:
For Time:
21-15-9
Hang Squat Clean (95/135)
Bar Facing Over Burpees

WOD:
2 Rounds: For Max Reps:
2 min Work
1 min Rest/Rotate

Rope Climbs
HSPU
Cal Row
Double DB S2OH (35/50)

Fundamental Movement Day: Overhead Squat

WOD:
On 4 min clock:
0-1:30 min Max Cal Assault Bike
In remaining time: Max Rep OHS (35/45)
2 scores: # Cals & # OHS

4 x 6-9 Strict Pull Up

WOD:
15 min AMRAP:
10 T2B
10 DL (135/185)
30’ HSW

Work up to a load for: 3 Hang Squat Snatch

WOD:
10 min AMRAP:
200m Run
3 Hang Squat Snatch (75%)
2 Scores: AMRAP # and WOD load for barbell.

30 min Gymnastics EMOM:
5-7 SHSPU
:15-:25 sec Ring Support Hold
3-5 Strict & Controlled T2B
25-50’ HSW
5-15 Kip Swings on the Rings

WOD:
5 min AMRAP:
9 Thrusters (70/100)
9 C2B

-5 min Rest-

7 min AMRAP:
10 Pistols
20 KBS (35/53)
20 Ab Mat Sit Ups

“Mamba & Gigi”

18 min AMRAP:
5 Ring Muscle-Ups
8 Power Cleans (125/185)
24 Box Jumps (24/30)
13 Burpees (in place, make sure hips and knees extend, and touch hands overhead to make rep count)

The “Mamba” workout originally posted in April 2016 by Invictus, and celebrated the career of NBA legend Kobe Bryant. It was 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016. They have now added 13 burpees in honor of his 13-year-old daughter Gianna (Gigi), and join the entire world in mourning the loss of these incredible individuals, as well as the other lives lost in the tragic accident. We do this WOD today in honor of those who's lives have been cut too short.

"The important thing is that your teammates have to know you're pulling for them and you really want them to be successful." ~ Kobe Bryant

Foundational Movement Day: Med Ball Squat Clean

WOD:
For Time:
50-40-30-20-10
Medicine Ball Squat Cleans (14/20)

*50 DU after each set