A] Warm-up

B] Strength

Deadlift

5 sets of 4 reps

+ 60 seconds of farmer walk with kb

Note: load over the sets

C] Wod

3 rounds for time:

20 push-press @ 115/75

50 abmat sit-ups

20 chest-to-bar pull-ups

A] Warm-up

B] Strength

5 sets not for time:

8-10 reps of bench press

practice handstand push-ups or 8-10 reps

Note: 15-20 minutes max

C] Wod

Amrap 20 minutes:

31 burpees

31 box jumps @ 24/20

31 hang power clean @ 95/65

A] Warm-up

B] Strength

Every 90 seconds, for 15 minutes :

3 thrusters

Note: load over the sets

C] Wod

For time:

1000m row

40 wall-balls @ 20/14

750m row

35 wall-balls @ 20/14

25 ring dips

500m row

30 wall-balls @ 20/14

20 ring dips

A] Warm-up

B] Strength

Power clean & jerk

5 sets of 3 reps

Note: load over the sets

C] Team wod

For time:

50 dumbell/kettlebell snatch @ 50/35

10 power clean @ 135/95

40 burppes box jumps over @ 24/20

10 power clean @ 155/105

30 strict handstand push-ups

10 power clean @ 165/115

20...

A] Warm-up

B] Strength

Front squat

6 sets of 2 reps

Note: load over the sets

C] Wod

Amrap 17 minutes:

12 wall-balls @ 20/14

10 toes-to-bar

8 sumo deadlift high pull @ 115/75

400m row

A] Warm-up

B] Core work

Every min for 20 min

min 1: max moutain climb

min 2: 1 min plank hold

min 3: 10-15 weighted sit-ups

min 4: 10-15 v-up

min 5: rest

C] Wod

7 rounds for time:

7 squat snatch @ 95/65

7 kettlebell swings @ 32/24

35 double-unders

A] Warm-up

B] Strength

Every 90 seconds, for 15 minutes:

2 power snatch

Note: load over the sets

C] Wod

Every 2 min for 6 min:

10 box jumps @ 24/20

8 pull-ups

max deadlifts @ 135/95

1 min rest

every 2 min for 6 min:

10 box jumps @ 24/20

8 pull-ups

max power clean @ 135/95

1 min rest

e...

A] Warm-up

B] Strength

Front rack lunges

5 sets of 10 reps

Note: Load over the sets

C] Wod

For time:

100 / 70 push-ups

50 alternate lunges @ 115/75

50 toes-to-bar

A] Warm-up

B] Strength

Deadlift

5-5-4-4-3-3

Note: load over the sets

C] Wod

Amrap 15 minutes:

2 muscle-ups or 5 toes-to-bar

8 box jumps @ 30/24

8 shoulder-to-over head @155/105

A] Warm-up

B] Benchmark Fran

21-15-9 for time:

thruster @ 95/65

pull-ups

C] Skills

Take the rest of the class to practice 2 or 3 movements that you need to focus on

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