A] Warm-up

 

 

B] Strength

Every 90 seconds, for 15 minutes:

 

1 power snatch + 1 hang power snatch

 

Note: build over the sets

 

C] Wod

3 rounds for time:

 

50 double-unders

25 wall-balls @ 20/14

20 pull-ups

15 power snatch @ 95/65

A] Warm-up

 

 

B] Strength

 

Shoulder press

3 sets of 10 reps

90 sec rest

Sit-ups

3 sets of 20 reps

90 sec rest

 

 

C] Wod

4 rounds for time:

 

20 kettlebell swings* @ 32/24

30 jumping squats

 

*every time the kettlebell touch the ground = 5 burpees

 

A] Warm-up

 

 

B] Strength

 

Deadlift

3 sets of 10 reps

90 sec rest

Double-unders

3 sets of 50 reps

90 sec rest

 

C] Wod

Amrap 15 minutes:

 

12 box jumps @ 24/20

9 deadlifts @ 135/95

6 hang power clean @ 135/95

3 shoulder to overhead @ 135/95

A] Warm-up

 

 

B] Strength

 

Front squat

3 sets of 1o reps

90 sec rest

Ring dips

3 sets of 10-15 reps

90 sec rest

 

C] Wod

For time:

 

30 calories row

30 push-ups

30 toes-to-bar

15 squat clean @ 115/75

30 toes-to-bar

30 push-ups

30 calories row

15 squat clean @ 115/75

A] Warm-up

 

 

B] Strength

Power clean

 

5 sets of 3 reps

 

Note: must be unbroken

 

C] Wod

2 rounds for time:

 

12 clean and jerk @ 115/75

12 alternate lunges @ 115/75

100 double-unders

A] Warm-up

 

 

B] Strength

Back squat

 

5 sets of 5 reps

 

Note: load over the sets

 

C] Wod

Amrap 15 minutes:

 

5 sit-ups

5 thrusters @ 95/65

5 burpees

10 sit-ups

10 thrusters @ 95/65

10 burpees

15...

20... and so on

 

A] Warm-up

 

 

B] Strength

Every minute on the minute for 12:

 

min 1: 6-8 dumbell snatch

min 2: 6-8 pistols

min 3: 6-8 strict pull-ups

 

C] Wod

For time:

 

5 rounds of cindy 

40 box jumps @ 24/20

3 rounds 0f cindy

30 box jumps @ 24/20

1 round of cindy

20 box jumps @ 24/20

 

Note: cindy =...

A] Warm-up

 

 

B] Strength

Bench press

 

5 sets of 5 reps

 

Note: build over the sets

 

C] Wod

Amrap 15 minutes:

 

15 power clean @ 95/65

12 kettlebell swings @ 32/24

9 toes-to-bar

A] Warm-up

 

 

B] Wod

5 rounds for time:

 

500m row

5 power snatch @ 135/95

25 wall-balls @ 20/14

25 box jumps @ 24/20

 

 

 

A] Warm-up

 

 

B] Strength

Every 90 seconds, for 15 minutes:

 

5 deadlifts

5 burpees over bar

 

Note: load over the sets

 

C] Wod

6 rounds for time:

 

9 squat snatch @ 95/65

9 box jumps over @ 24/20

9 push-ups

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