Group barbell Warmup
Strength
10:00min EMOM
3 Squat Cleans @ 70-75% 1RM
WOD
4:30 min AMRAP
Ascending ladder by 1 starting at 3.
S2oH (135/95)
Box Jumps (24/20)
Rest 1min
Repeat 4:30min AMRAP
Continue where you left off.
Measure= total reps completed.
Cash out= row 43 calories for time.
Warm-up
One base /2 out kickball!
Strength
Bench Press
5-5-5-5-5
Partner WOD
Row 1000m/ plank
50 Pull-ups/ jump rope
50 KBS (62/35)/ sit-ups
30 “Grace” clean and jerks (135/95)
Partner 200m run- with bar “grace” completed at- bar cannot touch ground.
Strength
OHS
3-3-3-3-3…
Get your heaviest 3’s
WOD
21-15-9
Hang Power Cleans (115/75)
Burpee box jumps
Cashout- 12 TGU’s
Strength
Push Press
3-3-3-3-3…
*Go heavier than previous 5’s
WOD
(Revisit from 11-9)
5RFT
200m run
20 WB
10 DL (225/135)
WeightLifting
Snatch Grip DL
3-3-3-3
Clean Complex
Power clean + hang clean + 1 FS
5 sets
Dips
8-8-8-8
Skill
T2B progressions
7 min EMOM
20 Seconds of ME T2B/ 40 sec. Rest
WOD
3 Rounds of…
1 min of slam balls
1 min of pull-ups
1 min of WBSU’s
1 min of Hang Power Snatches (95/65)
1 min rest
Strength
Front Squats
3-3-3-3-3
Increase weight every time
AHAP
WOD
21-18-15-12-9-6
Thrusters (95/65)
25-25-25-25-25-25
DU’s
20min time cap
Cashout– 3 open space Handstand hold attempts or 5cart wheels.
Strength
Bench Press
8-8-8-8-8
Increase weight every set
AHAP
WOD
Performance
15:00min AMRAP
200m RUN
7 HSPU’s
7 Clean + jerks (135/95)
Fitness
15:00AMRAP
200m run
3 wall walks
7 clean and jerks/ or KBS
Cash out– 12 Turkish get ups
Skill
Will be done post WOD to ensure the most accurate bench mark measure is recorded.
10 min- pick a skill
HSPU’s
DU’s
Muscle ups
Mobility
WOD
500m row
20 sit ups
20 Pull ups
20 DL (225/185/135/95)
20 Burpees
20 Air Squats
Run 400m
Skill
Will be done post WOD to ensure the most accurate bench mark measure is recorded.
10 min- pick a skill
HSPU’s
DU’s
Muscle ups
Mobility
WOD
500m row
20 sit ups
20 Pull ups
20 DL (225/185/135/95)
20 Burpees
20 Air Squats
Run 400m
Strength
10:00min EMOM
3 OHS
*must come off the ground
*add weight every 2min, working to a heavy 3.
WOD
12:00min AMRAP
30 DU’s
10 Power Snatches (95/65)
7 T2B
Cashout– Row 500m for time
WeightLifting
Snatch HP + Floating Squat Snatch
1+1 x 5
Clean Pulls
2-2-2-2
Back squat
1-1-1-1-1
Work to 85% of 1RM
