STRENGTH Clean and Jerk EMOM x12 mins 2 Cleans + 1 Jerk @ 75% of 1rm *Cleans are not touch and go For Time (12 min cap) WOD 5 Rounds 18/14 Cal Row 7 Push Jerk @80/52.5 PEAK Chest to Bar pull-ups 24-21-18-15-12-9 Unbroken sets *Bike at recovery pace between sets until ready
STRENGTH Back Squat 5×2 @ 85% of 1rm 2×5 @ 70% of 1rm 000,200,400,600,800,1000,1200 WOD For Time (10 min cap) 50 Burpee Box Jump Overs 25/18 Cal Bike or row @60/50 (24/20) PEAK 5 Rounds 1min: Cal Row 1min: Cal Bike 1min: 10m Shuttles REST
STRENGTH Strict Muscle Up/Pull up EMOM 7 mins 1-3 reps *Athletes choose volume of reps they complete *Aim to stick to consistent sets WOD 15 min ARMAP 50 DU 7 Hang Squat Snatch 3 Rope climbs @52.5/35 PEAK Seated DB Strict Press 5 x MAX EFFORT *Choose a weight you think you can get 10…
STRENGTH Bench Press 8×2 @ 80% of 1rm 000,130,300,430,600,730,900,1030 WOD For Time (11 min cap) 50-40-30-20-10 Air Squat 25-20-15-10-5 Sumo Deadlift High Pull @35/25 PEAK Clean (From Ground) Pause Below Knee (2 Seconds) 2×2@75% of 1RM Clean 2×2@80% of 1RM Clean 2×2@85% of 1RM Clean 2×1@90% of 1RM Clean
STRENGTH Pause Back Squats 5×2@ 70% of 1rm 000,230,500,730,1000 Pausing 2 seconds at bottom of squat WOD For Time (11 min cap) 1K Row 50 Burpees 25 Thrusters @42.5/40 (95/75 PEAK Incline DB Press 5×5 Heavy DB’s *Choose a weight you can get 3 reps with and struggle with the next 2 reps *Use…
Core TTB EMOM 10 mins 5-10 TTB *Athletes pick a number between 5-10 reps and hit this number consistently WOD For Time (15 min cap) 5 Rounds 30 DU 18 DBL DB FR Lunge 15 DU 12 C2B Pull Ups 22.5/15 PEAK Clean Off Blocks (Mid Thigh) 2×2@70% of 1RM Clean 2×2@72.5% of 1RM Clean…
Stength Snatch 20 Mins to find 1rm WOD For Time (9 min cap) Diane 21-15-9 Deadlift HSPU @100/75 Peak Every 5min for 25min Row 1km
CORE Plank Holds 5 x 45 Second Weighted Plank Resting 30 seconds between efforts WOD 18 min AMRAP 20 DB Snatch 15 Pull Ups 30 Wall Balls 1 min rest after each round @22.5/15 @20/14 PEAK Incline DB Press 5×5 Heavy DB’s *Choose a weight you can get 3 reps with and struggle with the…
Strength Back Squat 3×3 @ 82.5% of 1rm 2×1 @ 90% of 1rm 1×7 @ 65% of 1rm 000,200,400,600,800,1000 WOD 9 Min AMRAP 2 Hang Power Cleans 5 Wall Balls 4 Hang Power Cleans 10 Wall Balls 6 Hang Power Cleans 15 Wall Balls Etc @52.5/35 Peak 3 Rounds 3min AMRAP 50-ft handstand walk 50-ft…
Midline 5 x 30 seconds on 30 seconds off Parralette L-sit hold (Hanging L-sit if no prralettes) WOD For Time 16-18 min cap 800m Run 3 Rounds 12-9-6 Strict Ring Dips KB Snatches 800m Run @24/16 Peak Deadstop Strict Press 5×5@82.5% of 1RM Inbetween 3×30 sec Nose to Wall Handstand Hold