Warm up: 3 Rounds
10 DB Squat Cleans
Row 20 Calories
:20 HS Hold
LIFT: EOMOM for 12 Minutes
4 Squat Clean and Split Jerk 65%+
1RM RDLs
WOD:
AMRAP 3 Minutes
8 OHS 115/75lbs
10 HSPU
Rest 2:00
AMRAP 3 Minutes
6 OHS 135/95lbs
8 HSPU
Rest 2:00
AMRAP 3 Minutes
4 OHS 155/105lbs
6 HSPU
OPTIONAL: Ski 80/60 Calories for time EMOM until completion perform 1 Rope Climb
Warm Up Run 1 Mile or if too hot then bike 3 miles or row 2k
LIFT:
Box Squat 10×2 @ 57.5-67.5% Speed Work Rest :30-:60
Sandbag Squats 3×15 UB 100-150/80-100
WOD: AMRAP 15 Minutes
Run 200m
12 Box Jump Overs 24/20″
12 Push Jerk 115/75lbs
Optional:
Row 2k x 3
Rest 3:00
BOX SQUAT TO 90 OR LOWER
Warm up: 4 Steady Rounds
10 DB Push Press
10 Burpees over Rower
Row 200m
LIFT: Strict Press
10×3
As Heavy As Possible
Strict Dips 8 sets of 3-6
WOD: 5 Rounds
Row 250/200m
50′ Farmers Carry 115/75 per
hand
OPTIONAL: EMOM for 10 Minutes
Run 100m all out
Warmup:
EMOM 10
5 air squats
5 pull-ups
5 Russian twists with KB–pick a challenging but manageable weight.
4 rounds for time:
row 500 m
20 DB snatches (10+10) 50/35 lbs
10 ring dips
Russian twists are R+L=1
Demo here: https://www.youtube.com/watch?v=l0feQvBzxdo
Warm up: Move Steady Through
100 Double Unders
40 Calorie Ski
15 Strict Pull Ups
LIFT: EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch +
OHS
As Heavy As Possible
Weight can move up and
down across seven sets
Good Mornings 3×20 light
WOD: AMRAP 20 Minutes
12/8 Calories on Bike
1 Legless or short Rope Climb or 2 regular
3 Squat Cleans 165-185/105-125lbs
5 Strict HSPU or kipping *pick challenging for you
OPTIONAL: 5 Rounds
60 Double Unders
12 Chest to Bar
Rest :90
Warm up: 10 Minute Steady Row
then
Floss Hips
LIFT:
Sumo Deadlift
10×3 @ 70% of 3RM
Speed Work
No Bounce – Silent
GHRs 6 sets of 4 to 6
WOD: For Time
20/12 Calories on Bike
20 Pull Ups
20 Power Snatch 115/75lbs
20 Pull Ups
20/12 Calories on Bike
Optional: 6 Rounds
Row 250m
Run 200m
Rest :90
Warm up: 3 Rounds
12 DBL KB Thrusters
Bike 30 Calories
LIFT:
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(heavier than last time)
3×10 DB Press heavy
WOD: 2 Rounds
50/40 Calorie Ski
40 Sit Ups or if proficient 30-40 GHD’s
30 KB Swings 70/53lbs
OPTIONAL: 3 Rounds
AMRAP 2 Minutes
Max Burpees to 6″ Target
Rest 1 Minute
AMRAP 2 Minutes
Rope Climbs
Rest 1 Minute
1+1 Power Clean + Jerk
Warm Up: Bike 100 Calories
Lift:
Box Squat
6×4 @ 80%+
Split Squats 4×15 (2×15/side)
Slow on the way down
WOD 8-6-4-2
Squat Snatch 135/95lbs
Muscle UPs
*OPTIONS LESS WEIGHT AND DOUBLE THE PULLUPS
OPTIONAL:
Bike 3k x 4
Rest 3:00
BOX SQUAT TO 90 OR LOWER
Warm up: 5 Steady Rounds
10 Push Ups
10 Heavy Wallballs
Run 200m
LIFT:
Bench Press 5×3 @ 90%+ 2RM
Deficit Push Ups 6-8 sets of 10
WOD: 4 Rounds
25 Wallballs 20/14
50′ Sled Push
Wallballs should be unbroken or in 2 sets each round
Sled Push should be a very challenging weight
OPTIONAL: Sprint 50m x 8 Rest as needed
5 Rounds
15 Deadlifts (95/65)
15 Hang Power Cleans (95/65)
15 Should to OVH (95/65)
.5 kilometers on Bike