033117

STAMINA

60 CAL ROW FOR TIME

WOD

15 Minute Time Cap

25 deadlifts
25 power cleans
25 shoulder to overhead
25 front squats
25 thrusters

Workout starts with and every minute on the minute; 3 burpees

RX 95/65
RX + 115/75

033017

STRENGTH

Clean & Jerk

2 @ 60%
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%

WOD

3 RFT:

21 Calorie Row
15 Box Jump Overs 24/20
9 Burpees

032917

ANGIE

For Time:

–  100 Pull-ups
–  100 Push-ups (hand release)
–  100 Ab mat Sit-ups
–  100 Air Squats

Complete all reps of each exercise before moving to the next exercise.

032817

Stamina Conditioning

EMOMx6:
15 med ball squat cleans (20/14)

WOD

For Time

25-20-15-10-5 of: Hang Power Snatches (75/55)
50-40-30-20-10: Sit-ups
100-80-60-40-20: Double-unders (3:1 ratio)

032717

STRENGTH

Back Squat

3×4 @ 80%

WOD

AMRAP 13:

15 Deadlifts (135/95)
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
3 Thrusters

032417

STRENGTH

Front Squat

3×4 @80%

WOD

Conditioning

2,000m Easy Row, directly into…
1 Mile Easy Run, directly into…

EMOMx5:
10/8 Calorie Row + 3 Kipping HSPU

 

032317

Row Conditioning

30 Calories
Rest :30
20 Calories
Rest :20
10 Calories
Rest :10
20 Calories
:20 rest
30 Calories

WOD

AMRAP 5:

2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

Rest 5:00

AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

032217

STRENGTH

Power Clean & Jerk

2 @ 60%
2 @ 65%
3×2 @ 70%

WOD – Krisabel

10 Rounds

3 Snatches (135/95) – Power or Squat
15 Wall Balls 20/14

032117

STRENGTH

Power Snatch

2 @ 60%
2 @ 65%
3×2 @ 70%
2 @ 75%

WOD

5 Rounds

21 Calorie Row
15 Wallballs (20/14)
9 Deadlifts (185/135)

032017

STRENGTH

Back Squat 3×4 @ 80%

WOD – DT

[RFT] – 5 Rounds For Time of:

–  12 Deadlifts @ 155/105lbs
–  9 Hang Power Cleans @ 155/105lbs
–  6 Push Press @ 155/105lbs