032618

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STRENGTH

Back Squat

4×4 @ 80%

WOD

4 Rounds

15 lateral burpee box jump overs 24/20
75 double unders
2 min rest

Subtract 6 minutes from your time for an accurate score.

102317

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STRENGTH

Power Snatch

3 Reps @ 50%
3 Reps @ 55%
2 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%

WOD

Isabel

30 Power Snatches 135/95
Accessory

20 x 3 – strict pull ups

101817

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STRENGTH

0-10 minutes

Find 1 Rep Push Press

10-20 Minutes

Find 1 Rep Split Jerk

WOD

100 Burpee Box Jump Overs 24/20

1 minute on, 1 minute off

101617

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WOD

5 Rounds for Time

8 Deadlifts 185/135
25 Double Unders
8 Power Cleans 185/135
25 Double Unders
8 Shoulder to Overhead 185/135
25 Double Unders

* scale accordingly.
* the limiting factor will be the shoulder to over head.
* this is meant to be heavy.

100617

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STRENGTH

Back Squat

4×4 @ 70%

WOD

3 Rounds

500 meter row
12 deadlifts 275/185
21 box jumps 30/24

100517

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STRENGTH

Push Press

5 Rep Max

WOD

5 Rounds

200 meter run
30 Double Unders
9 Hang Squat Cleans 115/80

100417

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STRENGTH

Barbell Cycling

10 Power Snatches @50%
8 Power Snatches @ 60%
6 Power Snatches @ 70%
4 Power Snatches @ 80%
2 Power Snatches @ 90%

WOD

5 min to complete x 4 rounds.

400 meter run (500 meter row)
21 KB Swings 53/35
12 pull ups

* The faster you work, the longer break you get.  If you have not completed the reps at the 5 minute mark, you start over.

* Each round is a sprint.

100317

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STRENGTH

Deadlift

5×1 @ 75-80%

WOD

Mid-Line Madness

21-18-15-12-9
Weighted Ab-Mat Sit Ups 25/15
Superman with PVC hold (seconds)

092716

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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

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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.