051617

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STRENGTH

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

WOD

3 Rounds

30 Med Ball Ab Mat Sit Ups (20/14)
15 Deadlifts (275/185#)

051517

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STRENGTH

Snatch (Mid Thigh or Hang)

4 @ 60%
4 @ 65%
3×4 @ 70%

WOD

5 Rounds:

9 Power Cleans (135/95)
15 Push-ups
21 Squats
200 Meter Run

051217

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STRENGTH

Back Squat

4 @ 78%
1 @ 83%
4 @ 78%
1 @ 86%
4 @ 78%
1 @ 88%

WOD

12 min AMRAP

200 meter run
12 AB Mat Sit Ups
6 Hang Power Cleans 135/95

051117

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STRENGTH

Snatch

4 @ 65%
4 @ 70%
4 @ 75%
3 @ 80%
2 x 3 @ 85%

WOD

17 AMRAP

10 calorie row
17 power snatches 75/55
20 box jumps 24/20
17 wall balls 20/14

031017

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STRENGTH

Back Squat

5 @ 75%
1 @ 80%
5 @ 75%
1 @ 83%
5 @ 75%
1 @ 85%

WOD

5 Rounds For Time with a 3-minute rest between rounds:

–  20 Pull-ups
–  30 Push-ups
–  40 Sit-ups
–  50 Air Squats

Subtract the 12 minutes total rest time from total time for score time.

050917

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“Big Clean Complex”

6 Sets:

High Hang Squat Clean – Hang Squat Clean – Full Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Full Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Full Squat Clean – Split Jerk

Rest as needed between sets

High Hang = Pockets
Hang = Knees
Full = Ground

050817

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STRENGTH

Power Snatch

3 @ 60%
3 @ 65%
3 @ 70%
3×3 @ 75%

WOD

For Time

21 Thrusters 95/65
21 KB Swings 70/53
400 meter run
15 Thrusters
15 KB Swings
400 meter run
9 Thrusters
9 KB Swings
400 meter run

050417

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STAMINA Training

Death By Thrusters – 75/55

1 the first minute, 2 the second minute, etc…

WOD

10 AMRAP

80/70 Calorie Row
30 Deadlifts 275/185
– max bar facing burpees in the remaining time

050317

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STRENGTH

Power Clean

3×3 @ 65%

WOD

Rosa – For Time

5 Rounds

10 HSPU
400 meter run

050217

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STRENGTH

Power Snatch

3×3 @ 65%

WOD

Amrap 15

15 Box Jump Overs 24/20
12 Ring Dips
9 Power Cleans 155/105