013117

Stamina Training

EMOM X 12

ODD: 50 double unders
EVEN: 12 HSPU

WOD

21-15-9

Wall Balls 20/14
Hand Release Push Ups
Power Snatches 95/65
Box Jump Overs 24/20
Kettle Bell Swings 53/35

013017

STRENGTH

Front Squat

3 @ 60%
3 @ 70%
3 @ 75%
3 @ 80%
2 @ 85%
3 x 1 @ 90%

WOD

Fran

21-15-9

Thrusters 95/65
Pull Ups

* 10 minute time cap

012717

STRENGTH

Bench Press – 3×10

WOD – Open 11.5

[AMRAP] – As Many REPS As Possible in 20 minutes of:

–  5 Power cleans  @  145 lbs / 100 lbs  ( M / W )
–  10 Toes-to-Bar
–  15 Wall Balls  @  20 lbs to 10′ / 14 lbs to 9′

Masters: (55+ years old)

–  5 Power cleans  @  130lbs / 70 lbs  ( M / W )
–  10 Toes-to-Bar
–  15 Wall Balls  @  20 lbs to 9′ / 10 lbs to 9′

012617

STRENGTH

Clean & Jerk
1 @ 60%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
2×1 @ 80%

Clean Pull
3 @ 95%
4×3 @ 100%

WOD

For Time

21-18-15-12-9-6

HSPU
Double Unders (3:1)

012517

STRENGTH

Back Squat

2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
2×2 @ 90%

WOD

EMOMx12:

Odd: 6 TTB + 6 OHS (95/65)

Even: 6 TTB + 6 Thrusters (95/65)

012417

STRENGTH

Snatch

1 @ 60%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90
2×1 @ 80%

Snatch Pull
3 @ 95%
4×3 @ 100%

WOD

3 RFT:

30 Power Cleans (135/95)
30 Wallballs (20/14)

012317

STRENGTH

Front Squat

3 @ 60%
3 @ 70%
3 @ 75%
3 @ 80%
4×3 @ 85%

WOD

Burner Conditioning

5RFT:

10 1-Arm DB/KB Snatch (53/35)
10 Box Jump-overs (24/20)

012017

STAMINA

18 minutes of one of the following:

– run
– bike
– row

WOD

EMOM x 15

Min 1 – 50′ OH walking lunge (95/65)
Min 2 – max CTB/Bar Muscle Ups in :40
Min 3 – 50 double unders

011917

Barbell Conditioning

6 Sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar.

Rest as needed between sets and try to increase weight after each set.

011817

STRENGTH

Clean and Jerk
2 @ 60%
2 @ 65%
2 @ 70%

Clean Pulls
3×3 @ 80%

WOD

For Time

10 rounds

40 double unders (3:1 ratio)
15 burpees
7 deadlifts (315/225)