For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

Zoom WOD at 6:00AM and Noon: https://us02web.zoom.us/j/87382917181

30 min EMOM

1. 80 DU

2. 20 DB snatch 50/35

3. 20 BJ over 24"/16"

4. 20 Sit-ups

5. AMRAP One arm devil press

6. REST

30 min EMOM
1. 25 WB
2. 5 BM
3. 25 KBS 1.5/1
4. 40 Feet of HW
5. AMRAP 1 Arm Devil Press
6. Rest

Zoom WOD at 6:00AM and Noon: https://us02web.zoom.us/j/87382917181

10 Push press

20 Hollow Body rocks

10 cleans

15 V-Ups

10 deadlifts

10 sit-ups

Rest 2 minutes

x 8

A: On the two minutes for 10 rounds at increasing loads 1 clean and jerk and 2 BJ at 36"/28".

Zoom WOD at 6:00AM and Noon: https://us02web.zoom.us/j/87382917181

7 mins on 2 minutes off x 4

Start each round with a 2 minutes of plank shoulder taps

AMRAP

16 sit up to a twist

12 KBS 1.5/1

8 Bent over rows (95/65)

2 RFT of

40 DU

20 lunges

10 C2Bs

10 per side One Arm DB OHS

Rest 2 minutes and repeat

Zoom WOD at 6:00AM and Noon: https://us02web.zoom.us/j/87382917181

90 seconds on 45 seconds off x 5 rounds

60 DU, 15 thrusters 95/65 or DBs, AMRAP Bar hop Burpees

Rest 5 minutes

Repeat

On the 3 minutes x 10

14/12 Cal Row

7 Burpees over the rower

7 T2Bs

7/per side One arm DB Hang clean and Jerk

50lbs/35lbs

Score is cumulative rest!

Zoom WOD at 6:00AM and Noon: https://us02web.zoom.us/j/87382917181

2 minutes on 1 minute off x 5
20 BJ overs
AMRAP DT (barbell or DB)
Rest 5 minutes
2 minutes on 1 minute off x 5
20 BJ Overs
AMRAP

5 push ups

10 squats

15 criss cross

For time:
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

1-10

DB front squats Burpees on to a 25lbs plate

Rest 5 minutes then 300 DU for time!

5RFT

10 HSPU

15 T2Bs

20 WB

25 DL at 50/35 1 minute rest after each rounds

Zoom Option at 6:00AM or Noon
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8 minutes on 3 minutes off x 3

Start each round with a 100 DU

Remaining Time AMRAP

9 DB burpee deadlifts

12 lunges with DB in a front rack position

21 Sit-up to a twist

B:Bench Press Establish. 5 rep max

Rowing Intervals: 350m at 2km Pace -3 rest 1 minute x 10

Zoom Option at 6:00AM or Noon
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Zoom WOD:

10 rounds resting 1 minute after round :

10 push ups

10 Db one arm thrusters

10 deadlifts (135/95 or a set of DBs)

10 DB one press (5 each side)

Front Squats: On the 2 minutes 1x6 at 80%, 1x5 at 85%, 2x5 at 90%, 2x3 at 95% of 1 RM clean and Jerk
For time:

100 squats,

75 push ups

50 Lunges,

25 V-Ups,

15 Burpees.
Clean and jerk at 185/125

Zoom Option at 6:00AM or Noon
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Zoom WOD:

6 minutes on 2 minutes off x 4 rounds -

AMRAP -

84 squats,

42 Lunges,

21 V-Ups,

15 Burpees.

Pick up where you left off.

4 minutes on 2 minutes off, 6 minutes on 2 minutes off, 8 mins on 2 minutes off, finish with 4 minutes on.
For this WOD you'll have to set the clock to count up from zero and track your work/rest.

The WOD is as follows - AMRAP - 5 BM, 10 farmer's carry 50/35lbs box steps overs (24/20) 20 single arm OH DB lunge steps (50/35), and 40 DB snatch.

Start each new work interval where you left off the last one. (Total work time is 22 minutes - total training time is 28 minutes)

Zoom Option at 6:00AM or Noon
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Zoom WOD:Part A: 75 seconds on 45 off seconds off X 6 rounds
50 Toe Taps
AMRAP DB Snatch 50/35

Rest 5 minutes

Part B: 75 seconds on 45 sec off x 6
25 Box Jump Overs
AMRAP Single Arm Devil PRess (50/35)

2 min on 50 sec off x5
AMRAP
7 Clean and jerks at 135/95
7 Burpees Box jump overs 24/20
7 C2Bs

Rest 5 minutes

2 min on 50 sec off x5
AMRAP
14 DL at 135/95
56 DU

Zoom Option at 6:00AM or Noon
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Zoom WOD:

• 50 Box Jumps and step down (24/20 in)

• 50 Jumping Jacks

• 50 Kettlebell Swings (24/16)

• 50 Lunge Steps

• 50 laying bicycles

• 50 Push Presses (45/35 lb)

• 50 Back Extensions

• 50 Thrustrers

• 50 Burpees

• 50 Double-Unders

22 min AMRAP :
35 Bar Hop Burpees
35 SDHP (95/65)
25 Pull Ups
25 Push press(95/65)
15 Push-Ups
15 Power Snatches(95/65)

Part A:

30 seconds on x 1 min rest for 12 rounds,

Rounds 1,4,7,10 = AMRAP pistols.

Rounds 2,5,8,1. AMRAP Push ups

Rounds 3,6,9,12 AMRAP Jumping Lunges

Part B: For time

2 RDS of

100 DU

24 Single Arm Devil Press at 50/35

A: 1:30 mins on 45 sec off X 6 rounds =
AMRAP 10 power cleans at 115/85, 10 OHS at 115/85, 10 T2B
Rest 5 minutesB: For time:

15-12-9-6-3 of

Hang Power cleans 115/85

HSPU

Zoom at home option: at 6:00AM, Noon, 6:30PM:

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Part A:

24 MIN AMRAP:

12 SDHP

12 V-ups

12 KBS

12 Box Jump Overs (24"/16"

Rowing Intervals

All sets are base off your 2 km Pace

9 x 600m with 1 minute rest

Sets 1,4,7 at Pace +1

Sets 2,5,8 at Pace

Sets 3,6,9 at Pace -1

Zoom at home option: at 6:00AM, Noon, 6:30PM:

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Zoom WOD:Part A:6 DB snatch 8 DB single arm press10 DB single arm thrusters

12 MIN AMRAP

Part B:15 minutes of static Holds

A: Front Squats:

On the 2 minutes

2x6 at 80%, 2x5 at 85%, 2x5 at 90% of 1 RM clean and Jerk

B: 12-10-8-6-4-2 of BM and double the volume of 95/65 thrusters

Zoom at home option: at 6:00AM, Noon, 6:30PM:

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4 minutes on 90 seconds off x 6 rounds

- 50 criss cross, 25 OH DB lunge, 15 cleans, AMRAP Single arm Devil Press

A: 7 mins on 2 minutes off x 3.

Round 1 - 1500m/1200m row + AMRAP DB snatch 50/35

Round 2: AMRAP C2B CINDY.

Round 3: AMRAP - 12 (6 per arm) One Arm DB thrusters 50/35, 24 lunge steps, 12 T2Bs

Zoom at home option: at 6:00AM, Noon, 6:30PM:

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Part A:

60 seconds on 30 seconds off X 8 rounds of 60 DU on the rower AMRAP burpees

then rest 5 minutes then

Part B: 12 Minute AMRAP - of 5 push jerks + 1 round of 15 squats, 10 sit-ups, 5 push ups.

Score Part A and B separately

2 min on 1 min off x 4

Rest 3 minutes

Repeat

AMRAP - 6 DL at 225/155, 12 bar hop burpees, 24 WBs, 48 DU,

During each work interval accomplish as much of the following as you can and pick up where you left off.

Zoom at home option: at 6:00AM, Noon, 6:30PM:

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4 rounds of 90 seconds on 45 seconds off complete:
30 criss cross, 40 shoulder taps, with remaining time
AMRAP single arm DB hang snatch(switch arm every 5 reps).

Rest 4 minutes and repeat the whole cycle

24-20-16-12-8-4 of:

Cal row and burpees over the rower