Warmup- Coaches choice (game)
Strength
10:00min EMOM
2 Squat cleans
Add weight every 2min
Finish AHAP
WOD
100 Burpees for time
Or
“Randy”
75 Power Snatches for time
(75/55)
*Randy Only if you completed 100 Burpees already! 💪🏽🙌🏽
Agility- Warm up
Skill
1000m row for time
WOD
3 rounds for time
400m run
25 push-up
25 sit-ups
25 DL (135/95)
Strength
Back Squat
5-3-1-1-1…
22min time cap
WOD
21-15-9
Thrusters (95/65)
42-30-18
DU’s
Weightlifting
Squat Cleans
2-2-2-2-2
Push Press
3-3-2-2-1
Skill
Death by Pull-ups
1min – 1 pull-up
2min – 2 pull-ups
3min – 3 pull-ups
Etc…
WOD
15min AMRAP
5 T2B
10 WB (20/14)
18 Russian Ab twist (45/25)
100m plate run (45/25)
Cashout– 20 KB Rows/ 20 Bicep Curls
Strength
Bench
5-3-1-1-1…
WOD
A) “Grace”
30 Clean and Jerks for time (135/95)
Cashout– Back Squat 20 reps +200m run (185/115)
Strength
Snatch (squat snatch)
3-2-1-1-1…
Finish AHAP
20min time cap
WOD
Row 500m, then
15-12-9
OHS (115/75)
Burpees over bar
Then, 30 WB (20/14)
Cashout– Work Ring MU’s
No Skill
WOD
30 min AMRAP
Run 400m
20 Russian KBS (54/25)
10m Bear crawl slam ball travel
15 WB (20/14)
Cashout– Group stretch
We are preparing for upcoming 5K runs.
Strength
DL
Establish 1RM
20min
WOD
3 Rounds of…
8 Hang Squat Cleans (135/95)
12 Pull-ups
40 DU’s
Cashout– 3 Bar MU’s
Strength/ Skill
10:00min
EMOM
Even- 2 rope climbs
ODD- 2 wall walks
WOD
6:00min AMRAP
6 Power snatches (95/65)
8 Air Squats
Rest 2min
75 push-ups for time
Strength
Back Squat
3-3-3-3-3…
20 min time cap
*goal- heavier than previous 5’s.
WOD
3-6-9-12-9-6-3
DL (225/135)
Box Jumps (24/20)
Burpees
T2B
20min time cap
*Scale movements as needed
Cashout– LE stretches
