Warm up

One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
30 sec dead hang

Lunge Cluster Sets

Every 3 min for 5 cluster sets:
6 alternating front rack forward lunges + 6 alternating back rack forward lunges

Warm up

Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
20 sec dead hang
10 alternating cossack squats
10 DB z-presses (light)
5 muscle cleans

Clean & Push Jerks

4 at 62.5%
3 at 72.5%
2 at 77.5%
2 at 82.5%
3 at 77.5%
4 at 72.5.%

Note: Touch and go reps, slightly heavier than last week.

Conditioning

Warm up

2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances

Squat snatches

Performing one set every 2 min, 6 sets in total with the following rep scheme / load:
4 at 60%
3at 70%
2 at 80%
4 at 65%
3at 75%
2 at 85%

Note: Drop and reset between reps.

Conditioning

Community WOD (EVF360 & Crossfit)

Partner Kelly - Teams of 2, 5 rounds for time:
400m run (together)
40 box jumps 24/20 in (share anyhow)
40 wall balls 20/14 lbs (share anyhow)

Time cap: 37 min

ROW360

Part A

For time:
Row 250m
-- rest 30 sec
Row 250m
-- rest 30 sec
Row 500m
-- rest 1 min
Row 1,500m
-- rest 1 min
Row 2,500m

Part B

Warm up

400m run, then 3 rounds of:
4 snow angels
4 per side thoracic cage extensions
4 inch worms + scap pushups
4 per side single KB suitcase deadlifts

Shoulder presses

4 sets of 4
Build up to a heavy set, increase from last week

Paused Deadlifts

4 sets of 4 paused deadlifts
Pause 1 sec below knee
Note: aim to increase from week 1.

Conditioning

Warm up

2 rounds of:
1 min cardio of choice
10 PVC passthroughs
10 90/90 hip openers
5 overhead squats
5 snatch balances

Overhead Squats

Every 3 min for 4 sets:
X overhead squats at 70%+ of snatch 1RM
Rep scheme: first 3 sets with 5 reps, last set with max effort at the top load from the previous 3 sets

Front Squats

Warm up

3 rounds of:
200m row
5 cobra pushups
5 ring rows
10 lunges

Endurance

Part A - Rowing Benchmark
For time: 5,000m row

Time cap: 24 min

Part B
In 20 min, perform 4-5 sets for load and quality at each station:
Station 1: 1 min max distance sled push (sleds loaded with 230/125 lbs)
Station 2: 8 DB bench presses AHAP
Station 3: 40ft. single KB farmer's carry AHAP
Station 4: Max unbroken band assisted pullups

Warm up

One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
30 sec dead hang

Front rack lunges

Every 3 min for 5 sets:
10 alternating front rack forward lunges

Note: Refer to your loads from week 1 as the front rack will create additional challenge.

Partner Conditioning

Warm up

Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
20 sec dead hang
10 alternating cossack squats
10 DB z-presses (light)
5 muscle cleans

Clean & Push Jerks

4 at 62.5%
3 at 72.5%
2 at 77.5%
2 at 82.5%
3 at 77.5%
4 at 72.5.%

Note: Touch and go reps, slightly heavier than last week.

Conditioning

Warm up

2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances

Squat snatches

Performing one set every 2 min, 6 sets in total with the following rep scheme / load:
4 at 55%
3at 65%
2 at 75%
4 at 60%
3at 70%
2 at 80%

Note: Drop and reset between reps. 

Conditioning