053117

STRENGTH

Power Clean

3×3 @ 65%

Clean Pull

3×3 @ 75%

WOD

3 Rounds For Time:

500 meter row
12 deadlifts (body weight)
21 box jumps (24/20)

053017

STRENGTH

Back Squat

3×3 @ 65%

WOD

16 min EMOM

ODD – 2 muscle ups + 4 HSPU + 8 KB Swings (53/35)
EVEN – REST

Scaled B – Chest To Bar
Scaled C – Pull Ups

052617

STRENGTH

STRICT PRESS

5×5 @ 60%

WOD

5 RFT:

5 handstand push ups
25 wall balls 20/14
5 handstand push ups

052517

STAMINA

10 rounds

30/25 cal row with 1 min rest

WOD

EMOM x 16:

– 12 KB Front Rack Lunges (53/35)
– 12 Deficit Push-ups (stacking plates)
– 12 DB Box Step-Ups (50/35) – Box Size (24/20)
– 50’s Plank Hold (elbows)

052417

STRENGTH

Clean (Mid Thigh or from Hang)
4 @ 60%
4 @ 65%
4 @ 70%
3×3 @ 75%

WOD

[RFT] – 3 Rounds For Time of:

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

052317

STRENGTH

Back Squat
5 @ 79%
1 # 85%
5 @ 79%
1 @ 87%
5 @ 79%
1 @ 89%

WOD

EMOMx16:
Odd: 15 Wallballs (20/14)
Even: 6 Bar MU

* Scale B – Chest To Bar
* Scale C – Pull Ups

052217

STRENGTH

Snatch (Mid-Thigh or from Hang)
4 @ 60%
4 @ 65%
4 @ 70%
3×3 @ 75%

WOD

For Time:

100 Double Unders (3:1)
50 Ab Mat Sit Ups
50 Over Head Squats (45/35)
50 Ab Mat Sit Ups
100 Double Unders (3:1)

051917

STRENGTH

Front Squat
5 @ 77%
1 @ 83%
5 @ 77%
1 @ 85%
5 @ 77%
1 @ 87%

WOD

3 rounds for time:

400 meter run
21 burpees (6″ touch)

051817

Stamina

1 mile time trial run

WOD – Fight Gone Bad

[AMRAP]  As Many REPS As Possible:

3 Rounds (1 minute at each station)

–  Max Reps Wall Balls  @ 20/14
–  Max Reps Sumo deadlift high-pull  @ 75/55
–  Max Reps Box Jump  @ 24/20
–  Max Reps Push-press  @ 75/55
–  Max Calories on Rowing Machine
–  Rest 1 minute

In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

051717

STRENGTH

Clean (Mid-thigh or from Hang)

4 @ 60%
4 @ 65%
3×4 @ 70%

WOD – Angie

[RFT] – 1 Round For Time of:

–  100 Pull-ups
–  100 Push-ups
–  100 Sit-ups
–  100 Squats

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