Strength/Accessory 3 sets for quality: Bench Press x 6-8 @ 31×1 Tempo Double DB Single Leg RDL x 10/10 Hollow Hold Flutter Kicks x :30 Conditioning 15:00 AMRAP: 20 Alternating DB Snatches (50#/35#) 20 Single Arm DB Overhead Reverse Lunges (50#/35#) 7 Bar Muscle-ups Scaling: Single Arm Overhead Lunges → Single Arm Front Rack Lunges → Weightless …
Strength 4 x 5 Tempo Back Squats @ 22×1 Complete a Max Effort set of Chin-ups after each round *Attempt to finish slightly heavier than last week’s Tempo Back Squats Conditioning “Rowing with Grace” With a partner – 15:00 AMRAP: Row for Calories At the 3:00 and 9:00 minute mark complete the following: 30 Clean …
Strength A1. Low Hang Power Clean (below knee) x 4-4-3-3-2-2 Rest :30 A2. Tall Box Jump x 3-3-3-3-3-3 Rest :60 Conditioning 3 rounds for time: 600m Run 50 Double Unders 15 Kb Swings (70#/53#) Notes: Goal should be sub 5 minute rounds. Scale run to 400m if needed. Scale 50 Double Unders to 30 Double …
Strength/Power Every 2:00 for 6 sets: 1 Power Clean + 3 Thrusters Build to as heavy as possible. Conditioning 5 x 2:00 Rounds of: 10 Thrusters (95#/63#) 10 Burpee Box Jump Overs (24″/20″) Max Rep Thrusters w/ remaining time Rest 2:00 between rounds. Score is total number of Thrusters completed for all five rounds. Choose …
Partner WOD Alternating exercises with a partner, complete as many rounds as possible in 25:00 of: 50 Double Unders (Scale 100 Singles) 40 Russian Kb Swings (60#/44#) 30 Wall Balls (24″/20″) 20 Box Jumps (24″/20″) 10 Strict Pull-ups * Partner 1 will complete 50 Double Unders, Partner 2 will complete 40 Russian Swings, Partner 1 …
Olympic 8 x 2 Power Snatch – Every :90 Reset between reps. Building as you go. Conditioning Complete for time: 1000m Row Then 21-15-9 of: Push Press (115#/83#) Toes-2-Bar
Strength/Accessory 4 sets for quality: 5 Back Squats @ 22X1 Tempo (7-8 RPE – Good positioning at bottom is focus) 10/10 Single Arm Bent Over Rows :60 Plank Hold Conditioning 4 rounds for time: 50 Double Unders 15 Overhead Squats (95#/63#)
Strength 12:00 EMOM: Even – 3 Deadlifts @ 80% Odd – 10 DB Z Press @ 8 RPE Conditioning Complete for time: 30 Wall Balls (20#/14#) 30 Kb Swings (53#/35#) 600m Run 30 Wall Balls 30 Kb Swings 600m Run 30 Wall Balls 30 Kb Swings
Olympic 5 x 3 High Hang Squat Cleans Start @ 60-65% and build to something heavy Conditioning Complete 3 rounds for time: 21 Pull-ups 15 Lateral Bar Hopping Burpees 9 Power Cleans (185#/123#)
Partner WOD With a partner, complete the following for time: 2k Row 100 DB Front Squats (2 x 50#/35#) 100 Toes-2-Bar 800m Run For the Row, Front Squats, and T-2-B, one athlete works while the other rests. Athletes will alternate working/resting every minute. Both athletes will complete the 800m run together.
