SQUAD-WOD
7 Rounds of 3:00 work/1:00 rest with a Partner (work split however you want)
Rounds 1-3:
20 Back Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)
40 Box Jumps (24/20) (RX+: 30/24)
AMRAP Calorie Ski
Round 4: Rest
Rounds 5-7:
20 Chest-to-Bar Pull-Ups (FX: Pull-Ups) (RX+: 10 Bar Muscle-Ups)
40 Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
AMRAP Calorie Bike
*Score is Total Calories*
Strength
Every 3:00, 4 Sets
10 Deadlifts (55-60%) + 10/10 Lateral Banded External Rotation
Conditioning
800m Run (FX: 600m) (RX+: 1000m)
Then…
8 Rounds
20 Double Unders (RX+: 30)
4 Handstand Push-Ups (FX: 2) (RX+: 6)
*14:00 Cap
Strength
EMOM 12
1) 2 Rope Climbs
(FX: J-Hook Drills) (RX+: 1 Legless Rope Climb OR 3 Short Legless Rope Climb (Halfway))
2) 3-6 Strict Ring Dips + :10 Ring Support Hold
(FX: Banded Dips+Box Support Hold) (RX+: High Rings)
Conditioning
AMRAP 10
15 Burpee Box Jump Overs (24/20)
12 Hang Power Snatch (75/55) (FX: 55/35) (RX+: 95/65)
9 Toes to Bar (RX+: Unbroken)
Finisher
Tabata Plank Get-Ups + Russian Twists
Strength
Every 2:00, 8 Sets
1-4) 2 High Hang Power Clean + 1 Front Squat (↑)
5-8) 2 High Hang Squat Clean (↑)
*Hold onto bar between reps
*Score is heaviest High Hang Squat Clean
Conditioning
AMRAP 15 w/ Partner – split reps any way
200m Team Run (RX+: One person carries 20/14lbs Wallball)
40 Weighted Situps (15/10) (FX: No Weight) (RX+: 25/15)
200m Team Run (RX+: One person carries 20/14lbs Wallball)
30 Push-Ups (RX+: Hand-Release Push-Ups)
200m Team Run (RX+: One person carries 20/14lbs Wallball)
20 Devil’s Press (35/20) (FX: 25/15) (RX+: 50/35)
*TWO Dumbbells on Devil’s Press
Don’t forget about mobility class today at 5:45! We will be working on our Lumbar Spine.
Strength
Every 3:00, 4 Sets
10 Back Squats (55-60%) + 10 Dumbbell High Pull
Conditioning
4 Rounds of 3:00 on/1:00 off
200m Run (RX+ 300m)
40 Double Unders (RX+ 60)
AMRAP Single Arm Dumbbell Lunge (50/35) (FX: 35/20) (RX+: 70/50)
*Score is total lunges (Suitcase Carry)
*Switch arms whenever on lunges
