Warm up: 4 Steady Rounds
15 DB Thrusters (light)
15 Push Ups
15/10 Calorie Bike
LIFT:
Find 1RM Front Squat
WOD: For Time
15 HSPU
15 Power Snatch 75/55lbs
12/12 9/9 6/6 3/3
Optional – 5 Rounds
Max Rep Bench @ Bodyweight (or less-but heavy) Rest 2:00
Max Rep Pull Ups -no coming off bar Rest 2:00
Warm up: 3 Steady Rounds
80′ HS Walk or 5 wall walks
8 Deficit HSPU 2″ -kip or strick
Row 500m
LIFT:
Find 1RM Clean
then
AMRAP 5 Minutes Max Rep Squat Clean @85%
WOD: AMRAP 4 Minutes x 3 Rest 2:00
Row 500m/400m
15 Deadlifts 225/155lbs
Max Rope Climbs in remaining time
*count row as 1 rep
Optional: For Time
400m dball or kB or db Carry (any way)
80-100/50-80lbs
Warm up: AMRAP 4 Minutes
8 Goblet Squats
6 Burpees
Bike 8/6 Calories
then Couch Stretch 2:00/side
LIFT:
Find 3RM Back Squat
WOD: 3 Rounds
12 Thrusters 105/70lbs
15 Bar Facing Burpees
15 Toes to Bar
Row 2k Rest 5:00 (go hard)
Row 500m x 3 Rest :60 pace of 500m is exact average time as your 2k pace
Two part test: 2k time and Total time off exact 500m average (whether you’re over or under the time, that seconds off your average)
RETEST WEEK OCT 15 was test week if you want to check out how you compare
Warm Up: Jog 1mile
LIFT:
Find 1RM Snatch
then
AMRAP 5 Minutes Max Rep Squat Snatch @85%
WOD: For Time
70/40 Calories on bike
45 Wallballs 20/14lbs
20 DB Box Step Overs 50/35lbs 24/20″
Shuttle sprints x5
run to end of other building and walk back
Optional: work for 8 mins for skill
1 Muscle Ups with 1 ring dip (try to get as many as poss up to 20)
subs work on 20 CTB or reg pullups + 20 ring dips
1. Primer
AMRAP 4 Minutes
40′ Handstand Walk or 4 wall walks
30 Box Jump Overs
Max Distance on C2 Bike
Stretch: Couch Stretch 2:00/side
2. Strength
Pause Front Squats 1-1-1-1-1
1 full second pause in the bottom
3. Met-Con
For Time
25 Front Squats 135-185/95-135lbs
100′ Handstand Walk or 10 wall walks
25 Front Squats
4. Bitch Work
Run 3-6 Miles or row 5k or bike 6 miles
100 double under buy in, then:
10-1 pushups
5 KB swing between each set (70-53)
Rowing sprints:
20 seconds on, 40 seconds off for distance
5 rounds.
Set the rower on intervals of 20 seconds with 40 second rest. Mark meters rowed for each round.
Thanksgiving girls mash up
20 pulluips
20 push ups
20 sit ups
20 air squats
400m run
21 kb
12 pullups
15 thrusters 95/65
400 m run
15 hspu
20 ground to oh 95/65
400 m run
30 box jump 24/20
30 wb 20/14
Straight Through
25 Dumbbell Deadlift 35/25lbs
25 Dumbbell Hang Cleans
25 Dumbbell Push Press
Row 500m
2. Strength
Back Squat 4×6 @75%+
5-10lbs Heavier than last week
3. Oly
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset
Then
7×1 @ 90%+
4. Interval
3 Rounds
21 Bench Press 95-135/65-95lbs
21 Sumo DLHP 95/65lbs
400m Medball Run
Rest 2:00 score total time with rest
1. Primer
Ski 1k
20 Strict Pull Ups
Stretch: Twisted Cross 2:00/side
2. Met-Con
3 Rounds
5 Squat Snatch 115-155/75-105lbs
6 Bar Muscle Ups or 6ctb+6dips or jumping from box
Run 200m
3. Bitch Work
“Perfect Pace”
Ski 1000m/850m x 3
Rest 3:00
Hold 2k PR Pace
4. Accessory
Sandbag Squats 80–150/50-100
5×10
and
Bent Over Barbell Row
3×15 pick weight that will give you great form
Less sets overall
1. Warm- Up
3 Steady Rounds
10 Kipping HSPU or 4 wall walks
15 AB Mat Sit Ups
20 Alternating Jumping Lunges
2. Oly
Snatch
6×3 @ 75-80%
The percentages are there to keep you moving as technically sound as possible. The lighter weights also leave room to improve and make changes while still feeling some weight. There is no reason to miss a lift here.
3. Met-Con
4 Rounds
15 Power Cleans 135/95lbs
20 Bar Facing Burpees
25/15 Calories on AAB
4. Interval
AMRAP 2:00 x 5
10 Strict Handstand Push-Ups (:60 cap) (use mats as needed)
Max Distance Back Rack Lunges 135/95 in remaining time
Rest 2:00 * less weight if you want
*More Options:
Kipping HSPU instead of Strict
Lighter Lunges