082317

Strength/Stamina

EMOM x 8

3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

WOD – Fight Gone Bad

[AMRAP]  As Many REPS As Possible:

3 Rounds (1 minute at each station)

–  Max Reps Wall Balls  @ 20 lbs / 14 lbs
–  Max Reps Sumo deadlift high-pull  @ 75/55lbs
–  Max Reps Box Jump  @ 20″ / 20″
–  Max Reps Push-press  @ 75/55 lbs
–  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.

 

082217

STRENGTH and STAMINA

Overhead Squats

3×3 @ 70% (if you don’t have a # t work with go off your snatch)

Stamina

100 KB swings 53/35 (5 burpees on the top of each minute – starting with burpees at :00)

AND YES we are doing both the OH Squats and the KB swings.

WOD

4 x :20 seconds on, :10 seconds off

Sit-ups
Deadlifts (155/105)
Sit-ups
Deadlifts (155/105)

082117

STRENGTH

Hang Power Snatch

3×3 @ 70%

Snatch Pull

3×3 @ 80%

WOD

For Time:

21-15-9

Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Burpees

081817

STRENGTH

1 REP FRONT SQUAT

WOD

For Time

40-30-20-10

Box Jumps 30/24

80-60-40-20
Ab Mat Sit Ups

081717

Stamina – 100 Bar Facing Burpees

WOD

[AMRAP] – As Many REPS As Possible in 7 minutes:

–  10 Power snatches  @  75 lbs / 55 lbs  ( M / W )
–  3 Bar Muscle-ups
SCALED  &  SCALED MASTERS  &  SCALED TEENS:

–  10 Power snatches  @  45 lbs / 35 lbs  ( M / W )
–  5 Jumping Chest-to-Bar Pull-ups
MASTERS:

–  10 Power snatches  @  65 lbs / 45 lbs  ( M / W )
–  5 Chest-to-Bar Pull-ups
TEENS:

–  10 Power snatches  @  65 lbs / 45 lbs  ( M / W )
–  3 Bar Muscle-ups

081617

STRENGTH

5 REP Bench PRESS

WOD

For Time

15-10-5
Kettle Bell Swing 53/35
Toes To Bar

800 meter medicine ball run 20/14

5-10-15
Kettle Bell Swing 53/35
Toes To Bar

081517

STRENGTH

Back Squat

5×5 @ 85%

WOD

EMOM X 6

9 Thrusters 115/80
9 Chest To Bar Pull ups

081017

STRENGTH

Power Clean

5×4 @ 80%

WOD

3 RFT:

500 Meter Row
400 Meter Run

rest 3:00 between rounds

080917

STRENGTH

Push Press

5×4 @ 80%

WOD

3 RFT

400 meter run
15 HSPU

1 minute rest