LET’S GET PHYSICAL

A. 5 Rounds for Quality of:
7 Deadlifts (60% +)
10 Half Kneeling DB Presses (L)
10 Half Kneeling DB Presses (R)
10 Single Leg DB RDL (L)
10 Single Leg DB RDL (R)

B. 16 Minute AMRAP of:
30 Double Unders
15 Push Ups
15 Kettlebell Sumo Deadlift High Pulls
30 Alternating Leg V-Sit Ups

LET’S GET PHYSICAL

A. Front Squat
4 | 8 | 3"
Note : 78% of previous 4 rep max

B. 40 - 30 - 20 - 10 Reps for Time of:
Kettlebell Swings
Burpees
Toes to Object
Single Leg Shoot Throughs

LET’S GET PHYSICAL

A. 10 Minute AMRAP of:
10 KB Hang Clean and Jerk (R)
10 KB Hang Clean and Jerk (L)
10 Strict Pull Ups

B. 10 Minute AMRAP of:
200 m Sandbag Bearhug Walk
20 Air Squats

C. 10 Minute AMRAP of:
100 m KB Waiters Walk (R)
100 m KB Waiters Walk (L)
10 Tire Flips

note: 3 minutes rest between AMRAP's

LET’S GET PHYSICAL

Buddy WOD

30 minute AMRAP of:
30 Devils Presses 22.5/15 kg
20 *Regionals Standard Lunges 22.5/15 kg
10 Wall Walks

note:
-*Regionals Standard = 1 DB Overhead + 1 DB on Shoulder
- One partner to be completing 200m Sandbag Run

LET’S GET PHYSICAL

With a continous running clock for 20 minutes, perform:

00:00 - 6:00 AMRAP of:
5 Strict Press
5 Front Squats

07:00 - 13:00 AMRAP of:
5 Front Squats
7 Push Ups

14:00 - 20:00 AMRAP of:
5 Thrusters
9 Burpees

note: use 1 Barbell 50/35kg, score = total reps performed

LET’S GET PHYSICAL

9 Rounds of 3 minutes on, 1 minute off, for reps of:

Round 1: 
200 m Run
Max effort Deadlift 80/60 kg in remaining time

Round 2:
200 m Run
Max effort Kettlebell Swings in remaining time

Round 3:
200 m Run
Max effort Toes to Bar in remaining time

LET’S GET PHYSICAL

A. 17 Minute AMRAP of:
17 Hang Power Cleans 50/35 kg
17 Push Ups
17 Shoulder to Overhead 50/35
17 Burpees

B. 3 Rounds for quality of:
30 Barbell Upright Row
30 Dumbbell Hammer Curls
30 Banded Bicep Curls
30 Banded Tricep Extensions

LET’S GET PHYSICAL

A1. 2 Push Press + 3 Push Jerk 6 | 1 | 0"
A2. L Sit Holds 6 | 5 - 30 Seconds | 3"

B. For time of:
120 Double Unders
60 Double Dumbbell Push Press
60 Double Dumbbell Push Up
120 Double Unders

LET’S GET PHYSICAL

A. Front Squat 5 | 8 | 3"
note: 72% of previous 4 rep max

B. 40 - 30 - 20 - 10 Reps for Time of
Alternating Dumbbell Hang Clean and Jerk
Burpees
Toes to Object
Single Leg Shoot Through

LET’S GET PHYSICAL

6 Rounds of 3 minutes on and 1 minute off, of:
1. 200m Run Buy in
then max effort Alternating Dumbbell Devils Presses
2. 200m Run Buy in
then max effort Alternating Reverse Stepping Lunge
3. 200m Run Buy in
then max effort Toes to Bar