WOD

Crossfit
Main
E2:30MOM x 12:30 min
full clean
directly into: 5 jump tall box jumps

Quickfit
Main
odd: 5 medball clean (add weight every other set if possible)
even: 10 lunges

Crossfit & Quickfit
Main
Pacing drill;
10 rounds (20 min clock)
Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest

Crossfit
Main
E2:30 min x 10 (5 sets) ; OHS + jump lunge (no weight)

0: 5x OHS @35%
5x each side jump lunge (10 total)
2:30 5x OHS @ 45%
5x each side JL
5: 5x OHS @ 55%
5x each side JL
7:30 5x OHS @ 65%
5x each side JL
10: 5x OHS @ 75%
5x each side JL
12:30 5+ reps OHS @ 85%

COre: Tabata partner leg throws :20x:10×8 (4 min- 4 each partner)


Quickfit
Main
10 Rounds Every 2:00
5 DB Overhead squats
10 Lunges

COre: Tabata partner leg throws :20x:10×8 (4 min- 4 each partner)

Crossfit
Main
AMRAP 20 min
5 kip pullups
10 pushups
15 squats

Core
EMOM x 6 (3x)
1. left side couch stretch
2. R side couch stretch
3. stretch/recovery

Quickfit
Main
AMRAP 20 min:
5 ring rows
10 pushups *scale to knee/elevated as needed to complete reps in 2-3 sets
15 squats *scale as needed with ball/box for depth

EMOM x 6 (3x)
1. left side couch stretch
2. R side couch stretch
3. stretch/recovery

Crossfit
Main
16 min AMRAP:
2 person teams; partners rotate through FULL rounds before switching
5 bar facing burpees
5 hang power clean (~50-60% or 1rm full clean)
5 calorie bike

EMOM x 6 min (3 sets)
1. glute bridge- control quality
2. plank variations


Quickfit
Main
15 min amrap:
5 burpee/updowns
5 DB hang power cleans
5 calorie bike

EMOM x 6 min (3 sets)
1. glute bridge- control quality
2. plank variations

Crossfit
Main
Push Press and DB rows every 2:30
0: 3x push press @40%
5x each side DB bent over row
2:30 3x PP @ 50%
5x each side DB bent over row
5: 3x PP @ 60%
5x each side DB bent over row
7:30: 3x PP @ 70%
5x each side DB bent over row
10: 3x PP @ 80%
5x each side DB bent over row
12:30: AMRAP reps PP @ 90%

Core: EMOM x 6 min (3 sets)
odd: banded bicep curls
even: deadbugs for quality


Quickfit
Main
EMOM x 12 min (6 sets)
Odd: 5 dumbbell pushpress (add weight each set up to mod-heavy set of 5)
even: 5 DB bent over row each arm (10 total) use same weight you are using each set on PP

Core: EMOM x 6 min (3 sets)
odd: banded bicep curls
even: deadbugs for quality

Crossfit
Main

Every 5 min for 30 Min
Run (x) meters
Then AMRAP
5 Pull Ups
10 Push Ups
15 Pull Ups

Lvl 6/5 400m
Lvl 4/3 300m
Lvl 2/1 200m

Quickfit
Main
AMRAP 20 min:
5 ring rows, 10 pushups, 15 air squats
*E5 min including at 0; 100-200m run (bike 2x distance)