HERO WOD “LUKE” For Time 400 meter Run 15 Clean-and-Jerks (70/45) 400 meter Run 30 Toes-to-Bars 400 meter Run 45 Wall Ball Shots (9/6) 400 meter Run 45 Kettlebell Swings (24/16) 400 meter Run 30 Ring Dips 400 meter Run 15 Weighted Lunge Steps (70/45) 400 meter Run

STRENGTH: Push Press 5×3 Light, Moderate, Moderate, Heavy, Light CONDITIONING 5 Rounds 300/250m Row 20 KB Swing 53/35lbs 10 Strict Pull Ups *More Options: Lighter KB Less Strict Pull Ups Ring Rows instead of Pull Ups

WL For Weight Power Clean and Jerk EMOM for 8 Minutes 2 rep @ 75% These are “heavy doubles.” You may feel like you have too much rest between reps, but that’s okay. Just moving weight through range of motion before the following day’s Open test. CONDITIONING: For Time 20 box jump 40 Wallballs 9/6 […]

SKILL: Handstand Walk  OR For VOLUME: EMOM – Max time Free hs hold in a square – Rest CONDITIONING: 19.3 (cap:10’) For time: 60m dumbbell overhead lunge (22,5/15) (scaled: 15/10) 50 dumbbell box step-ups 50 strict handstand push-ups 60m handstand walk (scaled: Bear Crawl) EXTRA TRIBATA -Hollow Body -Hanging L-sit -Leg raises

STRENGTH Back Squat 5×3 (Start around 85%) Rest as needed You can move the weight up and down as needed to hit five perfect sets. There should be no risk of failing a set when choosing your weights. CONDITIONING For Time 3 Rounds 30 Overhead Squats 30/25 26/20 Calories Row 10 Bar Muscle Ups *More […]

STRENGTH  For Weight Squat Snatch 6×2 @ 80-85% Drop and Reset Rest as needed Focus on consistent, perfect reps throughout each set. Take an extra second on the set up to final your optimal position, there is no reason to rush. CONDITIONING  For Rounds and Reps AMRAP 15 Minutes 20/12 Calories on AAB 10 HSPU […]

SKILL HS Walk CONDITIONING Team of 2 AMRAP 30 min 30 burpees syncro over the pvc 50 Air Squat synco 800mt Run together 40 Push ups syncro 200 Double Unders 30 V-Ups syncro

STRENGTH Front Squat (10’) 4×4 (Start around 80%) Rest as needed CONDITIONING AMRAP 3:00 x 4 Rest 2:00 6 Box Jump Overs 8 Pistols 10 HSPU *More Options: 2x Goblet Squats HS Hold instead of HSPU EXTRA Every 2 Minutes for 20 Minutes Run 200m Start off sprinting. Eventually you may slow down but we want […]

STRENGTH Pause Overhead Squat 3×3 A full 1 second pause in the bottom constitutes a “pause” here. Quality, heavy reps here. Make sure you’re completely stopping your momentum with a noticeable pause. CONDITIONING For Time 9-7-5-3-5-7-9 Thrusters (50/35) Calories on Row Double DB Snatch (15/10) *More Options: Lighter Double DB Snatch EXTRA TRIBATA -Hollow Body […]

WL Lift – For Weight Split Jerk Find 1RM in 15 Minutes CONDITIONING AMRAP 3:00 x 3 Rest 2:00 20 Bar Facing Burpees 25 DB Snatch 50/35lbs Max Muscle Ups in remaining time *More Options: Max Strict Pull Ups instead of MU EXTRA Aerobic 30-50 minutes on the bike at a comfortable pace. Put on […]