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

080717

STRENGTH

Snatch

2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
3×1 @ 90%

WOD

3 RFT:

50 Air Squats
7 Muscle-Ups (Ring or Bar)
10 Hang Power Cleans (135/95)

080217

STRENGTH

Power Clean
5×3 @ 80%

Jerk
5×3 @ 75%

WOD

Ascending Ladder for 7 minutes

1 Power Clean (155/105) + 30 Double Unders
2 Power Cleans + 30 Double Unders

Add (1) power clean per round