051016

STRENGTH

EMOM x 10 – 1 SQUAT Snatch @ 80%

2 min rest

3 rounds for time
20 thrusters 95/65
1 minute rest after each set

WOD

1 Mile run/2k row

050916

STRENGTH

Back Squat 5×5 (65%)

WOD

For Time

15 Clean and Jerks 135/95
400 meter run
10 Clean and Jerks 135/95
400 meter run
5 Clean and Jerks 135/95
400 meter run

050816

Endurance/Stamina

1 mile run or 2K row

WOD

For Time

40 Wall Balls 20/14
30 Box Jumps 24/20
20 Toes To Bar
10 Power Cleans 185/135
20 Toes To Bar
30 Box Jumps 24/20
40 Wall Balls 20/14

050716

Team WOD

Teams of 3

100 Calorie Row
100 Lateral Barbell Burpees
100 Power Cleans (135/95)
100 Toes to Bar
100 Push Jerks (135/95)
100 Lateral Barbell Burpees
100 Calorie Row

050616

STRENGTH

Power Clean + Hang Squat clean + Jerk

WOD

3 Rounds For Time of:

–  400 Meter Run
–  21 Kettlebell swings  @ 53 lbs / 35 lbs ( M / W )
–  12 Pull-ups

or FAT HELEN

3 rounds for time

400 meter run
21 KB swings 70/53
12 Chest To Bar

050516

Active Rest

3 Rounds For Time

1000 meter row
800 meter run

rest 3 minutes between rounds

CORE

100 AB Mat Sit Ups

100 Russian Twist (50 per side)

050416

STRENGTH

Barbell Conditioning

3×8 UNBROKEN Power Cleans 155/105
3×12 UNBROKEN Power Cleans 135/95

rest as needed

WOD

5 Rounds for Time

75 Double Unders
30 second rest

3:1 ratio if you can’t do double unders

 

050316

STRENGTH

EMOM x 10 – 2 Power Snatches @ 80%

WOD

Two 5 min AMRAP’s

5 Ring dips
15 Toes To Bar
20 Double Unders

Rest 2:30 minutes and Repeat

050216

STRENGTH

Back Squat 3×10 @ 70%

WOD

For Time

21-15-9-15-21

Calorie Row
Thrusters (75/55)