WARM-UP

AMRAP x 8 MINUTES
100m Run
5/5 Moose Antlers
8 Barbell Strict Press w/ :02 Overhead Hold*
8 Alt. Box Step-Ups (BODYWEIGHT)*

*At 4:00 switch to 8 Push Press and 8 Suitcase Box Step-Ups w/ Light Weight

STRENGTH

2×3
2×3
1×3
Push Jerk*

*First 2×3 Mod-Heavy / Second 2×3 Heavy / 1×3 Heavy+

BENCHMARK WOD
“GRIP BOOST”

6 ROUNDS FOR TIME*
10 DB Shoulder to Overhead (50/35)|(35/20)
10 DB Suitcase Alt. Box Step-Ups (24/20)

*Every 3:00 starting at 0:00, Complete 200m Run.

WARM-UP

1 SET
10 Alt. Groiners
10 Samson Lunges
5 Bootstrappers
5 Push Ups to Downward Dog

AMRAP x 6 MINUTES
5-10-15-10-5…
Up-Downs
Med Ball Thrusters
Butterfly Sit-Ups

STRENGTH

2×3 (11X1)
2×3 (11X1)
1×3 (10X1)
Tempo Front Squat*

*First 2×3 Mod-Heavy / Second 2×3 Heavy / 1×3 Heavy+

WOD

FOR TIME*
15-25-35-25-15
Up-Downs
Wall Balls (20/14)|(14/10)

*After Every Full Set, Complete 15 Sit-Ups

WARM-UP

AMRAP x 4 MINUTES
:30 Bike (increase pace every round)
6 Scap Push-Ups
6 Alt. Box Step-Overs

2 ROUNDS
4 Bodyweight Renegade Rows*
6 DB Floor Press
8 Box Jump Overs

*Push-Up + Right Hand Row + Left Hand Row; 2nd Round switch to DB Renegade Rows.

SKILL

1ROUND of reverse Tabata pull ups.

STRENGTH
2×3 (11X1)
2×3 (11X1)
1×3 (10X1)
Tempo Bench Press*

*First 2×3 Mod-Heavy / Second 2×3 Heavy / 1×3 Heavy+

WORKOUT
AMRAP x 14 MINUTES
15/12 Cal Bike
10 Renegade Rows (35/20)|(20/15)
20 Box Jump Overs (24/20)

WARM-UP

2 ROUNDS
5/5 Leg Swings
5/5 Hip Circles*
5/5 Single Leg Good Mornings
5 Lunge-Lunge-Squats

400m Run
5 Above the Knee Deadlifts
10 Slam Ball Deadlifts
15 Glute Bridge-Ups

200m Run
5 Deadlifts
10 Slam Ball Ground to Overhead
15 Glute Bridge Marches

STRENGTH
2×3 (2111)
2×3 (1111)
1×3 (10X1)
Tempo Deadlift*

*First 2×3 Mod-Heavy / Second 2×3 Heavy / 1×3 Heavy+.

WORKOUT
ON A 5:00 RUNNING CLOCK …
400m Run
20 Alt. Back Rack Lunges (135/95)|(95/65)
Max Slam Balls (Athlete Choice) in Remaining Time

-Rest 2:00-

ON AN 7:00 RUNNING CLOCK …
800m Run
40 Alt. Back Rack Lunges (95/65)|(65/45)
Max Slam Balls in Remaining Time

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WARM-UP

2 ROUNDS
1:00 Row or bike
15 Straight Arm Banded Lat Pull Downs
:20 Dead Bar Hang
5 SLOW PVC pass thrus + 3ea Halos

2 ROUNDS
:30 Row or bike
10 Scap Pull-Ups
10 Ring Rows
10 barbell strict press

PERFORM: Agile 8; spend 1:00ea side on lunge stretch

* Spend 10 minutes getting your equipment together in your work zone. Warmup to your barbell weight. (Empty Barbell for beginners)

WOD

3 Rounds For Time:
40 Cal Row/ Bike
30 BarbellFront Rack Lunges (115/75)(75/55)
25 Shoulder to overhead
20 Box jump overs (24/20)
15 C2B Pull-ups (Scale as needed… banded, jumping, ring rows)

https://surfathleticscrossfit.com/2022/05/15/6657/