Skill
Handstand Push ups
7:00min EMOM
15 Sec of Work/ 45 sec of Rest
*set specific rep scheme that will challenge you but able to complete. Example 3 reps every min
*measure = Total Reps
* if in able to do HSPU’s, hold a 15sec handstand. Goal- get inverted
WOD
15min AMRAP
10 S2OH (155/105)
15 sit-ups
200m Run
Strength
Back Squat 3-3-3-3-3
WOD
8 RFT
3 Hang Squat Snatches (115/75)
25 DU’s
RX+ (135/95)
Skill
“Skin the cat”
WOD
12:00min AMRAP
8 T2B
15 KBS (53/35)
8 Burpee Box Jump over
WOD
50 Clean and Jerks for Time
(115/85)
Warm-up
DU practice/ Drills
Skill
“Modified Flight Simulator”
DU’s
5-10-15-20-25-30-25-20-15-10-5
Sets must be unbroken before you can move on to next set.
8:00min Time cap
WOD
Complete in any order
For Time
50 Bench (135/95)
50 Air Squats
50 KBS (53/35)
50 Box Jump (24/20)
50 Ring Rows
5 Ring Muscle UPS
Warm up
Tabata
Strength
DL
3-3-3-3-3
WOD
“Lighter DT”
(135/95)
5RFT
12 DL
9 Hang Power Cleans
6 Push Jerks
10:00min Time cap
Goal- cycle BB fast
Warm up
Prepare for Snatch and movements in WOD/
Partner WOD
Row 1500m / plank
30 Squat Snatches / alternate (135/95)
60 T2B / Wall Sit
30 Tire Flips Jump through/ alternate
60 OH Plate Lunges/ plank
100m partner sand bag carry/ or partner carry
30min Time cap
Warm up
Agility / running drills
Skill
Run
3 x 800m
2min rest between sets
*goal- run each leg intense and unbroken (without resting)
WOD
12min AMRAP
10 Strict Pull-ups
15 Push-ups
30 DU’s
*goal get to 5-8rounds Complete, scale pull-ups to keep intensity.
Warm up
Row 500m upon arrival
4min to complete
2 Rounds of
10 Pull-ups
15 Push ups
20 Air Squats
Group Barbell warm up
OHS specific/ Hang Squat Clean
Strength
OHS
8-5-5-3-3
Goal- work to a Heavy 3
Good movements a priority.
20min Time cap
WOD
For Time
10-9-8-7-6-5-4-3-2-1
Hang Squats Clean (115/75)
20-18-16-14-12-10-8-6-4-2
WBSU’s (20/14)
*wod should be medium weight, should not struggle to complete Cleans, almost unbroken. Wod should take 10-16min.
Strength
Back Squat
8-8-5-5-5
WOD
“Fran”
21-15-9
Thrusters
Pull-ups
Cashout– 400m run for time
