WARM UP: 4 Rounds
10 Calories on Bike
20 abmat sitUps or 10 ghd situps
LIFT:
Bench Press 5×5 @ 80%+ 2RM
STRENGTH:
Deficit OR reg Push Ups 8×10
Place hands on 2″ plates and lower chest between them to the floor
5 Rounds
8 dball to or over Shoulder 100/80lbs
100′ dball Carry (across gym and back)
15 DB Push Press 50/35s
*mod weight of dball as needed
OPTIONAL:
BIKE Sprints 10/7 Calories x 8
Rest 2-3 Minutes between sets
run 400 m THEN:
5 rounds
3 deadlifts 225/155
5 burpee bar over
7 pullups
THEN:
run 400 m
In teams of two row:
M+M teams 2k
F + M teams 1800m
F + F teams 1600m
Dudes switch out every 250m
Chicks switch out every 200m
Use the rower to mark your time cheaters!
Warm upLbMove Steady Through
Row 500m
40 Empty Bar OHS Row 500m
LIFT:
Power Snatch 7×4 Touch and Go 70%+
Overhead Squats-7×3 70-80%
WOD: 5 Rounds
5 Squat Clean Thrusters 155/105lbs
3 Rope Climbs
15 Toes to Bar
OPTIONAL: 5 rounds
Run 100m 12 Ring Dips Run 100m
Rest :90 between rounds
Warm up:
10 Minute Steady Bike then
Floss Hip Flexors
Lift:
Sumo Deadlift
5×2 As Heavy As Possible No Bounce – Silent
Strength:
Strict CTB Pull Ups 4x 3 to 5 Tempo of 2:1
Take twice as long on eccentric as concentric so Fast on the way up, Slow on the way down
WOD:
40-30-20
Sumo Deadlift High Pull 75/55lbs
Wallballs 20/14lbs
Run 400m after the round of 40 and 30 (two Runs sandwiched in)
Optional:
10 Rounds 1:00 on / 1:00 off
Max distance on bike- put distance in notes
Warm upL 3 Rounds
:30 Handstand Hold Run 200m
10 Strict Pull Ups
LIFT: EOMOM for 20 Minutes (every other min. on min)
1 Squat Clean and Split Jerk 80%+ 1RM
STRENGTH:
Romanian Deadlifts 5×10
Fast on the way up, Slow on the way down
https://youtu.be/2SHsk9AzdjA
watch video above – this is technique we will use this cycle – technique is more important than load on these so do them correct
WOD:
AMRAP 12 Minutes Climb the ladder
1 Muscle Up or CTB and ring dip
1 Power Snatch 115-135/75-95lbs 2/2 3/3 4/4 5/5
After 5/5 start over at 1/1 and continue
OPTIONAL
Ski 800m
80′ Handstand Walk Rest :60
Ski 600m
60′ HS Walk Rest :60
Ski 400m
40′ HS Walk Rest :60
Ski 200m
20′ HS Walk
*options for hs walk is practice for 4,3,2,1 mins on the hs walk sections or do wall walks 4,3,2,1 or do hs holds 1-2 mins ea round
Romanian Deadlift- shin to hip
Warm Up : Row 2k
LIFT:
Box Squat 10×2 @ 50-60% Speed Work Rest :30-:60
STRENGTH:
50 Reps 100/70lbs sandbag or dball squats
Must be completed in sets of 5
WOD: 21-15-9 for time
Power Cleans 115-13575-95bs
Box Jump Overs 24/20″
Chest to Bar Pull Ups
Optional:
Row 1k x 4 Rest 1:1
BOX SQUAT TO 90 OR LOWER
Warm UP: 4 Steady Rounds
10 Goblet Pause Squats
10 Sit Ups
15/10 Calorie Row
LIFT:
Find 2RM Bench Press
*partner up so you can have a spot
WOD: “Helen”3 Rounds
Run 400m
21 KB Swings 53/35lbs
12 Pull Ups
*put score in box below under HELEN
WOD 2: 3 Rounds
30/20 Calories bike
15 Bar Facing Burpees
*put this time in this box
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
10 min EMOM
15 abmat situps
max Alternating DB snatches in remaining minute (50/35)
score is total DB snatches
Rowing sprints
20 seconds on 40 seconds rest X 5 for total meters
Set the rower for 20 sec work 40 sec rest. Rower will record meters. These are all-out sprints.
Warm up:3 Steady Rounds
12 Hang Sn 75-95/45-65lbs
18 Air Squats
24/18 Cal Ski (can also do 1 rd ski,1 row,1 bike)
LIFT:
Find 1RM Snatch Complex Power Snatch + Squat Snatch + Hang Squat Snatch
AMRAP 10 Minutes
20 DB Hang Clean and Jerk 50/35lbs(10 each side)
10 HSPU
OPTIONAL:5 Rounds
3 Squat Snatch 115-155/75-105lbs
30′ HS Walk or 45 sec handstand wall hold or 6 seated box press or 45 sec ea round of hand stand free holds or walk practice
Pwr Snatch+Sq Snatch+hang sq snatch no drop work up to heaviest set
Warm up:2 Steady Rounds Row 1k
15 Barbell Rows
25 Push Ups
Lift:
Find 3RM Sumo Deadlift NO BOUNCE
strength:
100′ Unbroken Farmer’s Carry Find max weight
METCON: for time
Row 2k
Max Effort 2k Row