123016

STRENGTH

Power Clean

2+1 @ 60%
2+1 @ 70%
3(2+1) @ 75%

Clean Pulls
4×3 @ 100%

WOD

10 minute time cap

27-21-15-9

Calorie Row
Bench Press 135/95

5 minute rest

10 minute time cap

KB swing 53/35
Calorie Row

* some of you will be challenged with a heavier KB or bike.

122916

ACTIVE RECOVERY

Run 6×400 meters with 1 minute mandatory rest.

Row Conditioning

9 Rounds:
1:40 on, :20 off

*Rest 2 min rest after round 5

*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
Record total meters.

122816

Gymnastics

1 round

6 bar/ring muscle ups
12 chest to bar
18 pull ups

WOD

AMRAP 3:

75 DU Buy-In
15 Deadlifts (185/135#)
15 Bar Facing Burpees

Rest 3:00

AMRAP 3:

75 DU Buy-in
10 Deadlifts (225/155#)
10 Bar Facing Burpees

Rest 3:00

AMRAP 3:

75 DU Buy-in
5 Deadlifts (275/185#)
5 Bar Facing Burpees

122716

STRENGTH

Power Snatch
3@60%
3@65%
3@70%
3×3@75%

Snatch Pull
4×3@100%

WOD

3 Rounds for time

500 meter row or 400 meter run
12 jerks 155/105
15 toes to bar

122316

STAMINA

1 mile run

or

2 k row

or

3 mile bike ride

WOD – Hope

[AMRAP]  As Many Reps As Possible

3 Rounds of:

–  1 Minute Burpees for max reps
–  1 Minute Power Snatches for max reps @ 75 / 55
–  1 Minute Box Jumps for max reps @ 24″ / 20 ”
–  1 Minute Thrusters for max reps @ 75 / 55
–  1 Minute C2B Pull-Ups for max reps
–  1 Minute Rest

* C2B = “Chest to Bar”

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute of effort. This is a five-minute round followed by a one-minute break before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

122216

STRENGTH

Back Squat

3×2 @ 65%

WOD

5RFT:

20 Calorie Row
10 Thrusters (115/85)

122116

STRENGTH

Power Clean

3×2 @ 65%

Clean Pull

3×3 @ 75

WOD

2RFT:

15 Calorie Row
15 Kipping HPSU
15 C2B

Rest :15 seconds (MANDATORY)

15 C2B
15 Kipping HPSU
15 Calorie Row

Rest 1:00 (MANDATORY)

122016

STRENGTH

Overhead Squat

3×3 @65%

WOD

[AMRAP] – As Many ROUNDS As Possible in 5 three-minute rounds of:

–  3 Power Cleans  @ 135 lbs / 95 lbs
–  6 Push-ups
–  9 Air Squats

Rest 1 minute between each 3 minute round.
Score is the total of rounds COMPLETED in each of the 5 three-minute rounds.

121916

STRENGTH

Power Snatch

3×2 @ 65%

Snatch Pull

3×3 @ 75%

WOD

Dirty Thirty

30 Box Jumps (24/20)
30 C2B Pull-ups
30 KB Swings (53/35)
30 Front Squats (115/80)
30 T2B
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double-unders

121616

STRENGTH

Back Squat 8×3 @ 83%

WOD

[AMRAP] – As Many REPS As Possible in 8 minutes:

–  10 Deadlifts  @  135 lbs / 95 lbs  ( M / W )
–  15 Box Jumps  @ 24″ / 20″
–  15 Deadlifts  @  185 lbs / 135 lbs
–  15 Box Jumps  @ 24″ / 20″
–  20 Deadlifts  @  225 lbs / 155 lbs
–  15 Box Jumps  @ 24″ / 20″
–  25 Deadlifts  @  275 lbs / 185 lbs
–  15 Box Jumps  @ 24″ / 20″
–  30 Deadlifts  @  315 lbs / 205 lbs
–  15 Box Jumps  @ 24″ / 20″
–  35 Deadlifts  @  365 lbs / 225 lbs
–  15 Box Jumps  @ 24″ / 20″

Masters:
–  10 Deadlifts  @  95 lbs / 65 lbs  ( M / W )
–  15 Box Jumps  @ 20″ / 20″
–  15 Deadlifts  @  135lbs / 95lbs
–  15 Box Jumps  @ 20″ / 20″
–  20 Deadlifts  @  185 lbs / 115 lbs
–  15 Box Jumps  @ 24″ / 20″
–  25 Deadlifts  @  225 lbs / 135 lbs
–  15 Box Jumps  @ 20″ / 20″
–  30 Deadlifts  @  275 lbs / 155 lbs
–  15 Box Jumps  @ 20″ / 20″
–  35 Deadlifts  @  315 lbs / 185 lbs
–  15 Box Jumps  @ 20″ / 20″