Strength
Hang Squat Cleans
5-5-5-5-5
WOD
5min of…
10 Thrusters (95/65)
15 Sit-ups
Rest 1 min
5min of…
10 Pull-ups (RX+ C2B)
4 Turkish Get-ups (45/25)
Rest 1min
5min of….
10 OHS (95/65)
20 DU’s
Measure= Total Reps
Cashout– 3min planks
Strength
Push Jerk + Split Jerk
5 x (4+1)
WOD
21 DL (225/155)
21 Burpees over bar
400m Run
15 DL (225/155)
15 Burpees over bar
200m Run
9 DL (225/155)
9 Burpees over bar
100m Run
Cashout– 10 jumping ring MU’s
15 Ring Dips
Strength
Back Squat
8-8-8-8-8
WOD
18min AMRAP
3 Rounds of Strict “Cindy”
10 Power Cleans (135/95) RX+ (185/125)
1 round of “Cindy”=
5 Pull-ups
10 Pushups
15 Air Squats
Skill
Pull-ups
5 sets of…
Regular grip, Reverse grip, side grip, Rings, negatives
WOD
6 Rounds of 3min AMRAP
3min EMOM start
2:45 of work/ 15 sec to reset.
Run 200m
12 Box Jump overs (24/20)
ME Burpees with remainder of time.
All athletes should do at least 1 burpee per round, scale box Jumps to 5 if unable to.
Measure= Total Burpees
Cashout– Bicep curls
Strength
Snatch Balance + OHS
2 sets (1+3)
2 sets (1+2)
2 sets (1+1)
Work to a Heavy set.
WOD
For Time
15 Squat Snatches (135/95)
Then, 4 rounds of
8 Back Squat (185/125)
40 DU’s
18min Time cap
Skill
Handstand walks
Scaling options available for all abilities. Goal- to get everyone inverted.
Different drills based off ability.
If you are able to do HSPU’s in a WOD you will practice HS Walks.
WOD
18min AMRAP
40 KBS (62/35)
30 HSPU’s (scale 5 Wall Walks and 15 Pushups)
200m Run
1 Rope Climb
15min AMRAP
19 WB (20/14)
19 Cal Row
Measure = reps
Details and scale options available at box
Strength
Bench Press
5-5-5-5-5
WOD
50 DU’s Buy in, then..,
Complete in any order
50 Strict Pullups
50 WB
50 Cal Row
50 WBSU (20/14)
50 KBS (53/35)
Then, 50 DU’s to finish.
Strength
Snatch Complex
Power Snatch + Hang Squat Snatch + Squat Snatch + Snatch Balance
5-7 heavy sets
20min Time cap
WOD
8RFT
6 Power Snatches (95/65)
5 Burpees over bar
Cashout
50 Push-Up and 100 DU’s
Strength
Strict Press
1-1-1-1
Push Press
1-1-1-1
20min Time cap to establish heavy 1
WOD
20min AMRAP
12 Sand Bag Step ups (24/20)
20 Ring Rows
3 Power Cleans (185/125)
200m Run
