A] Warm-up

 

 

B] Strength

20 minutes to find...

 

1 rep max back squat

 

C] Wod

40-30-20-10 for time:

 

sit-ups

back squat @ 95/65

box jumps @ 24/20

 

 

 A] Warm-up

 

 

B] Strength

Every minute on the minute for 12:

 

1 power snatch + 1 hang squat snatch

 

Note: load over the sets. Focus on technique.

 

C] Wod

Amrap 20 minutes:

 

12 burpees pull-ups

6 deadlifts @ 225/155

400m run

 

 

A] Warm-up

 

 

B] Strength

5 sets of:

 

3 deadlifts + 3 power clean + 3 split jerk

 

Note: build to a heavy set

 

C] Wod

Amrap 15 minutes:

 

60 double-unders

30 air squats

10 squat clean @ 135/95

A] Warm-up

 

 

B] Wod

For time:

 

21 power clean @ 95/65

42 box jumps @ 24/20

63 calories row

 

21 front squat @ 95/65

42 ketllebell swings @ 24/20

63 wall-balls @ 20/14

 

21 thrusters @ 95/65

42 toes-to-bar

63 burpees

 

 

NOTE: Every 3 minutes you must do 4 power snatch @ 95/65. Start w...

A] Warm-up

 

 

B] Strength

Push-press

5 sets of 5 reps

 

1 min rest

 

Handstand push-ups

5 sets of 3 to 10 reps

 

C] Wod

2 rounds for time:

 

15 push-press @ 135/95

25 pull-ups

700m run

 

 

 

A] Warm-up

 

 

B] Strength

Deadlift

5-5-3-3-3

 

Double-unders

5 sets of 40 sec practice

 

Note: load over the sets

 

C] Wod

Amrap 15 minutes:

 

3 deadlifts @ 275/185

21 pull-ups

300m row

A] Warm-up

 

 

B] Strength

 

Option 1:

15 minutes to practice rope climb

 

Option 2:

5 sets of 5 reps bench press

 

 

C] Wod

4 rounds for time:

 

200m run

15 bench press @ 135/95 or 3 rope climb*

200m run

20 overhead lunges @ 45/25

 

A] Warm-up

 

 

B] Strength / Skills

Every minute on the minute for 12:

 

min 1: 6-8 dumbell snatch 

min 2: accumulate 30 seconds of pull-up hold

min 3: 15-20 hollow rocks

 

C] Wod

Amrap 18 minutes:

 

10 power snatch @ 95/65

15 thrusters @ 95/65

30 box jumps @ 24/20

A] Warm-up

 

 

B] Strength

Overhead squat

5 sets* of 5 reps

 

Plank

5 sets of 1 min

 

Note: *load over the sets

 

C] Benchmark ''Nancy''

5 rounds for time:

 

400m run

15 overhead squat @ 95/65

 

A] Warm-up

 

 

B] Strength

Power clean

 

5-5-3-3-3

 

Note: must be touch & go

 

C] Wod

For time:

 

30 power clean @ 155/105

40 burpees

30 toes-to-bar

40 wall-balls @ 20/14

30 calories row

40 kettlebell swings @ 24/20

 

 

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