abs

Warm-up 2 min echo bike 10 kang squats 10 perfect stretch pvc stretch 5 walkout push-ups Strength 4 x 10 incline bench (40# db) 4 x 10 front raises (10# db) 4 x 10 db push-ups WOD 15min EMOM 1. KB swings + 3 burpees 2. sit-ups 3. lunges Total: …

WOD “Deck of Cards” w/ Kat ♦️– db snatch (per arm 35/25) ♠️ – kb single leg RDL (44/35) ♥️ – push-ups ♣️ – kb thrusters (44/35) J – 25 sit-ups Q – 20 sledge hammer hits K – 10 side bends per side (35) A – 4 jump through …

Strength 3 rounds bench press x6 skull crushers x12 (30#) lunges x10 ea. leg kb complex x8 Total: Bench Press 125, 165, 175 WOD 5 rounds 3 pull-ups 15 squats 100m run 10 kb swings (1.5pd) 15 sit-ups 100m run Time: 20:51

Warm up .7 mile echo bike WOD 8 hang cleans (105#) 10 GHD 12 cal row Total: 5 rounds +4 hang cleans

WOD “Deck of Cards” w/ Kat ♦️– kb swings (53/35) ♠️ – ball slams (20/15) ♥️ – push-ups ♣️ – weighted step-ups (20/15) J – 25 sit-ups Q – 100m farmer carry (44/30) K – 25 double unders A – 30 second plank Time: 37:16

Warm-up .7 mile echo bike 2 rounds 10 incline push-ups 10 pull aparts 10 lunges Strength 4 x 10 DB Bench Press 4 x 10 barbell row Conditioning / WOD 12 min EMOM 1: 10 push-ups 2: 12 alternating db snatches (35#) 3: 16 Russian twists per side (20#) Total: …

Warm-up 2 rounds 100m run 10 squats 10 db presses 25# db each arm Conditioning WOD 12 min AMRAP 10 wall balls 10 db alt snatch 10 sit-ups Total: 8 rounds + 4 wall balls

Warm-up 500m row stretching Strength Deadlifts 5 x 5 70% max (215#) Superset w/ inverted rows 5 x 10 Conditioning WOD 10 min EMOM 1: 8 kb swings (53#) and 8 lunges 2: 8 pull-ups or ring rows and 8 sit-ups Total: 215# for the deadlifts and 3 rounds of …

WOD Created using ChatGPT 18-Minute AMRAP 6 Thrusters (95/65 lbs – scale up or down as needed) 8 Toes-to-Bar / GHD (or V-ups on the ab mat if modifying) 100m Run 8 KB Swings (53/35 lbs – American or Russian style) 6 Box Jump Overs (24/20”) Total: 5 rounds + …