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“Strictly Confidential”
Monday Part 1: Back Squat Every 3:00 for 15:00 minutes 5 Back Squats @ 70%+ 3 Seated Box Jumps to High Box. Part 2: Strictly Confidential 5 Rounds for Time 5 Weighted Strict Pull-Ups (20/14) 9/7 Calorie Assault Bike 12 Wall Balls (20/14) Time Domain:...
The Gorilla Ninja
Sunday 24 Min AMRAP 5 Strict Handstand Push-Ups 10 Dumbbell Burpee Power Cleans (50/35) 100ft (30m) Sandbag Carry (Choose Load) 200m Run L2: Kipping HSPUs, 35/25 L3: Pike Handstand Push-Ups, Single Dumbbell Burpee Power Cleans (30/20), 100ft (30m)...
Saturday Partner WOD
Saturday Teams of 2 Part 1: 3 rounds in 15 Min 36/26 Assault Bike Cals (split however) Then each partner completes a full round of: 21 American KB Swings (70/52) 12 Box Jumpovers Longevity: Russian KBs (choose load), Box Step-Ups Part 2: AMRAP 10 Min...
Mount Doom
Wednesday Mount Doom For Time: 10-20-30-20-10 Toe to Bar 5-10-15-10-5 Power Snatches -into- 50/40 Calorie Row L1: 135/95 L2: 10-15-20-15-10 Toe to Bar, 95/65 L3: 10-15-20-15-10 Kipping Knee Raises, Hang Power Snatch (75/55)
The Balrog
Tuesday Part 1: 10:00 minutes Handstand Hold Progressions Then: Accumulated Time in Freestanding Handstand Hold L2: Wall Facing Handstand Hold L3: Box Pike Handstand Hold “The Balrog” 4 Rounds, For Reps: 3:00 AMRAP 4-5-6-7 Wall Walks 50 Double...
The Air Fryer
Monday The Air Fryer 30:00 minute EMOM min 1: 3 Front Squats* min 2: 13/10 Calorie Bike Erg min 3: 5 Bench Press min 4: 13/10 Calorie Ski Erg min 5: Rest Front Squats will be from the floor, 3 second Pause on 3rd Rep Loads: Starting @ 70% of 1RM for both...