Training Log

Run/Row 400m or 1k Bike x 9min E3MOM (score is slowest time of the 3) MainSite WOD 5 Rounds For Time: (20min cap) 400m Run/Row or 1k Bike 10 Thrusters 135/95 MRX 95/65lbs Core & Squat Development 10 Barbell Kang Squats15 Heel Claps Over the Bar20 Skater Squats (10ea leg)15 Evil Wheels30 Pistols (15ea leg)1min […]

In 15min Achieve: 1 RM Weighted Pull-Up and Max Set of Unbroken Muscle-Ups 15min AMRAP: Part A:-50 Handstand Push-Ups or 16 Wall Walks MRX 2/4” Rise 50 Pull-Ups MRX Ring Rows 50 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10lbs 50 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ *athletes choice on order;

“KB Tabata Time” by DBFor Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40/32/24/20/16/12/8 Rest 2 minute/rotate Tabata Goblet Lunges (alt legs) Rest 2 minute/rotate Tabata Single Arm Kettlebell Shoulder to Overhead (switch arms Rest 2 minute/rotate each 20 sec) Rest 2 minute/rotate Tabata Strict Pull-Ups MRX Ring Rows Rest 2 minute/rotate Tabata Goblet

Back Squat Build-up E3MOM 10 – 10 – 5 – 5 – 5 For Time: (20min cap) 2 Rounds of: 7 Overhead Squats 95/65 RX+115/75 MRX 75/55lbs 200m Run/Row or 0.5km Bike REST 1min 2 Rounds of:14 Front Squats400m Row or 1km Bike REST 1min 2 Rounds of:21 Back Squats200m Row or 0.5km Bike Core

Strict Press Build-up E3MOM 10 – 10 – 5 – 5 – 5 7min AMRAP: 7 Left Arm Dumbbell Push-ups (Left hand on Dumbbell) 7 Right Arm Dumbbell Shoulder to Overhead 7 Dumbbell Box Step-ups 7 Right Arm Dumbbell Push-ups (Right hand on Dumbbell) 7 Left Arm Dumbbell Shoulder to Overhead 7 Dumbbell Box Step-ups

“The MLK Muscle-Up Mile ” by DB For Time: (35min cap) 805meter Row Then: 10 – 8 – 6 – 4 – 2 – 1 Muscle-Ups (Ring) MRX Burpee Chest to Bar 20 – 18 – 16 – 14 – 12 – 10 WallBalls 20/14lbs to 10/9′ MRX 20/10 to 9′ (i.e. 10 MUs &

“The Big Bear Complex” 15min Achieve a 1RM Bear Complex 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1 Back Rack Push Press or Jerk Then20min to achieve a 5RM Bear Complex: 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1 Back Rack Push Press

In 12min Achieve:1 Max Set of Unbroken Pull-Ups “Francy” by DBFor Time: (20min cap) 400m ROW/Run or 1k Bike21 Thrusters 95/65 RX+ 115/75 MRX 75/55 21 Pull-Ups RX+ 21 Chest to Bar400m RUN/Row or 1k Bike15 Overhead Squats15 Toes to Bar400m ROW/Run or 1k Bike9 Thrusters9 Overhead Squats9 Toes to Bar9 Pull-Ups *can link T2B

Power Clean to Hang Clean Build-up E2MOM 1 to 3 / 1 to 3 / 1 to 2 / 1 to 2 / 1 to 1 / 1 to 1 / 1 to 1 Team WOD 18min AMRAP: P1 – 6 Power Cleans / P2 – 12 Hang Cleans P1 & P2 – 12 Alternating

Power Snatch to Hang Snatch Build-up E2MOM 1 to 3 / 1 to 3 / 1 to 2 / 1 to 2 / 1 to 1 / 1 to 1 / 1 to 1 3min AMRAP: 39 Double Unders13 Hang Snatch 95/65 RX+115/75 MRX 75/55lbs Rest 2min 3min AMRAP: 7 Over the Bar Burpees 6