092716

STAMINA

AMRAP 8

10 Toes to Bar
30 Double Unders (3:1 ratio)

WOD

3 RFT

10 Deadlifts 275/185
2 rope climbs
20 Ab mat sit ups with PVC

092617

STRENGTH

EMOM X 8

2 overhead squats @ 70% (from the floor)

WOD

AMRAP 4

3 rounds
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
with remaining time max calories on the rower.

Rest 4 minutes

2 rounds
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
with remaining time max calories on the rower.

Rest 4 minutes

1 round
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
with remaining time max calories on the rower.

092517

STRENGTH

EMOM X 8

1 Hang Power Snatch + 1 Power Snatch (70%)

WOD

6 RFT

8 thrusters 135/95
8 bar facing burpees

092217

SKILL

Strict Pull Ups

6×7

Pistols

6×12 (6 per leg)

* try and superset these movements.

WOD

3 Rounds for time

400 meter run
21 KB snatches 53/35
12 Ring Dips

092117

STRENGTH

Hang Snatch (Below the knee)

Every 2 minutes for 12 minutes

3 reps @ 70%

WOD

8 AMRAP

10 burpees
10 toes to bar

092017

STRENGTH

Deadlift

3×3 @ 90%

WOD

For Time

80 double unders
80 air squats
800 meter run
400 meter plate run 45/25
40 KB swings 53/35
40 calorie row

091917

STRENGTH

Bench Press

5×5 (heavier than last week)

WOD

12 AMRAP – Climb the ladder

3 – Sumo Deadlift High Pulls
3 – Chest To Bar Pull Ups
30’ft Handstand Walk

6,6, 9,9, 12, 12, etc until time expires

Scaled Versions
Pull ups
Wall walks (Nose and toes touch the wall – 3 per round)

091817

STRENGTH

Back Squat

5×5 @ 78%

WOD

8 AMRAP

4 Cleans 155/105
4 Bar Muscle Ups

Scaled B – Chest To Bar Pull Ups
Scaled C – Pull Ups

091517

STRENGTH

Snatch
2@ 60%
2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%

WOD

4 Rounds

AMRAP 3

Row 500/400 meters
Max burpee box jump overs 24/20

1 min rest

091417

STRENGTH

Back Squat

5×5 @ 75%

WOD

Hand Stand Push Ups

15 HSPU
1 min rest
12 HSPU
:45 Sec rest
9 HSPU
:30 Sec rest
6 HSPU
:15 Sec rest
3 HSPU