Strength
Back Squat
10-8-6-4-2
Measure= Total Volume
WOD
20 OH Walking Plate Lunges (45/25)
Then, 4 Rounds of
14 WBSU’s
8 Power Snatches (95/65)
Then, 20 OH walking plate Lunges
WL
Snatch
2-2-2-2-2
Clean pulls
1-1-1-
Cashout– 20 GHD sit-ups
A
Warm-up
Banded Sprints/ fun game
Skill
4 x 400m sprints (row if needed-no names)
1 min rest between/ measure = total time
WOD
13:00min AMRAP
8 C2B
15 KBS (62/35)
6 Burpees on a plate
Strength
Clean Complex
1 Power + 1 Touch and go clean + PP + Jerk
WOD
18-15-12-9
Front Squats (135/95)
DL (135/95)
Ring Dips
Fitness WOD
18-15-12-9
Air Squats/ Goblet Squats
KB DL
Strict Push ups
Cashout– 500m for time/ group stretch
Strength
Front Squats
5-3-1-1-1…
*goal- finish heavier than previous weeks 3’s
WOD
9:00min AMRAP
Ascending ladder of 5 WB starting at 5. DU’s stay constant.
5 WB (20/14)
25 DU’s
Cashout– ME pull-ups.
Strength
10:00min EMOM
3 DL + 5 Tuck Jumps
(315/275/225/185/135/95/65)
Pick weight/ you will stay same weight throughout 10min
WOD
30 Cal Row, then
4 Rounds of
15 Box Jumps (24/20)
5 hang power (165/105)
Then, 20 T2B and 400m run
Cashout– 20 DB rear delt fly
Strength
5-3-1-1-1…
Push Jerk
WOD
(95/65)
25 OHS
25 sit-ups
25 push-ups
25 Front Squats
25 sit ups
25 push-ups
25 OHS
WL
Snatch balance + OHS
5 sets
Clean pulls
5 sets
Skill
T2B progressions
1) Strict Knees to Elbows-use spot if needed (one person on each side)
2) Kipping knees to waist- goal is to keep a controlled kip
3) kipping T2B- 3 sets until failure. Measure= total reps
WOD
20min AMRAP
10 Pull-ups
8 Burpees
16 Standing Barbell Twist (25/10)
200m run
Strength
Hang Cleans (squat)
5-3-2-1-1…
WOD
“DT”
5RFT
12 DL (155/105)
9 HPC (155/105)
6 Push Jerks (155/105)
Strength
OHS
5-3-1-1-1…
20min time cap to establish 1RM
WOD
5RFT
10 DL (115/75)
7 Power Snatches (115/75)
100m WB run (@50m mark-stop sign- complete 5 MBC’s)
Cashout– HS hold in open space
S
Skill
Every 2:00min Complete (EMOM style) 7 rounds
1 rope climb/ 10 tire flips
Or
2 rope climbs/ 5 tire flips
Partner WOD
Complete 18 min of alternating movements. Complete AMRAP.
15 WB
10 Broad jump burpees
20 sit-ups
