Skill
Complete in 15 Min.
Complete 2 Rounds
A) 15 each single leg banded RDL
B) 15 Hollow Body to sit-ups
C) 12 each single leg step ups
D) 12 (each side) on one knee land mines
E) 10 Strict Ring Rows
Partner WOD
Alternate movements with partner
16:00min AMRAP
10 Cal Row
7 Front Squats (115/85)
10 Burpees on a Plate 
Strength
A) 1 Push Press + 2 Push Jerks + 2 Split Jerks
5-7 sets
B) Back Squat- 10-10-10
C) Bench Press – 8-8-8-8
D) Ring Dips / GHD Back Ext.
WOD
2 Rounds of…
6min AMRAP
10 Power Snatches (95/65)
25 DU’s
Rest 2min
*Continue were you leave off, measure is total Rounds + Reps
You have the option to do all strength or do strength A then wod.
Strength
Clean Complex
2 Squat Cleans (Touch and go) + 2 Hang Squat Cleans
Increase weight every set. Complete 5-7 sets.
WOD
10-9-8-7-6-5-4-3-2-1
DL (225/155)
Pull UPS (RX+ C2B)
Tabata Warmup
1) DB Pull over
2) plank on bench with Rotation
3) BB push Press
4) skater Jumps
Pull-ups/ Group OHS BB warm up
Strength
OHS
5-5-5-5-5
*work to heaviest 5
Between each set complete 25 DU’s
10-15-20-15-10
S2OH (155/105)
WB (20/14)
Box Jump overs
200m run (every round)
Rest 1min (every round)
*20min Time cap
Cashout– Group Stretch
Warm-up (fun game)
Strength
DL
5-3-1-1-1…
20min Time cap
WOD
3 Rounds of…
1 min of Calorie Row (:50sec)
1 min of Side plank (30 sec each side)
1 min of Russian KBS Alternating hands
1 min of Slam Balls
Cashout– 400m run for time
Group Stretch.
Strength
20min Time cap
Snatch
5-3-1-1-1…
Or
Novice Athletes
OHS
5-3-1-1-1…
WOD
6RFT
8 Power Snatches (115/75)
10 Back Squats (115/75) RX+ (OHS)
20 Russian Plate Twist (25/15)
15min Time cap
Scaled WOD
6RFT
20 DB Snatches (Alternating)
15 Air Squats
20 Russian Ab twist
Strength
Bench
3-3-3-3-3
WOD
10 HSPU’s
20 Sit-ups
30 Push-ups
400m run
100 DU’s
400m run
30 Push-ups
20 Sit-ups
10 HSPU’s
*scale 4 Wall Walks = 10 HSPUs
300 singles= 100 DU’s, rather you scale fewer DU’s (75-30) before resorting to singles.
Warm-up
Dynamic Group Warm-Up
Barbell Squat Clean Warm-Up
Strength
Front Squats
2-2-2-2-2
WOD
2min of….
10 Squat Cleans (135/95)
6 Box Jumps (30/24)
ME Pull-ups for remainder of time
Rest 1min
2min of…
7 Squat Cleans (165/115)
6 Box Jumps (30/24)
ME Pull-ups for remainder of time
Rest 1min
2min of…
5 Squat Cleans (185/135)
6 Box Jumps
ME Pull-ups remainder of time
Rest 1min
2min of…
3 Squat Cleans (205/145)
6 Box Jumps (30/24)
ME Pull-ups remainder of time
*Measure is Pull-ups. Scale weight for squat Cleans, but weight should increase every set)
*athlete must change weight during rest
Open Workout 18.1
20min AMRAP
8 T2B
10 Hang DB Clean and Jerk (Alternating sides 5 each)
Calorie Row (14/12)
Strength
DL
3-3-3-3-3
Push Press
3-3-3-3-3
WOD
For Time
1000m Row +
400m Run
