Warm up
3 rounds
5/side 90-90 transitions
5/side banded lateral monster steps
5 per side Hawaïan squats
5 hanging knee raises
Back Squat
In 20 min, find a 3RM back squat**
Warm-up suggestion:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
2 rep at 80%
1 rep at 85%
1 rep at 87.5%
1 rep at 90%
** Spotters required on max attempts
Conditioning
Warm up
2 rounds:
10 band pull aparts
8 alternating single arm DB hang C&J
6 pull-ups
4 V-ups
Cleans
EMOM, 10 min:
1 power clean from 6" blocks
Keep the weight between 50-60%, this is technique and power work. Focus on speed with quality.
Conditioning
For time:
50-35-20 reps of:
Russian KBS 32/24 kg
Ab-mat situps
-- rest 5 min, then:
50/40 cal row
50 single DB burpee deadlifts 50/35 lbs
Team of 3, 35 min AMRAP:
Partner 1 (time keeper): 500m/400m row
Partner 3: 30 double unders buy-in, then AMRAP: 10 alternating DB snatches 50/35 lbs, 10 box jumps 24/20 in**
Partner 3: Rest
** each partner continues where they left off in their previous round. Add all rounds performed across the 3 partners at the end to calculate the score.
Hero WOD - "Glen"
For time:
30 Clean & Jerks [BB: 135/95 lbs, DBs: 2x50/35 lbs]
1 mile run
50 chest to bar pullups or 20 bar muscle ups
1 mile run
100 burpees
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
Warm up
2 rounds:
20 banded face pulls
20 A-frame toe-touches
10 cal row
5 broad jumps
5 per arm KB push jerks
Jerks & Overhead Strength
A - Push jerks
4x1, at 60% of C&J 1RM
B - Split jerks
4x1, at 70% of C&J 1RM
Conditioning
"Jackie"
For time:
1,000m row
50 thusters 45/35 lbs
30 pullups
Time cap: 11 min
Warm up
6 min AMRAP:
3 inch worms with pushups
5 ring rows / pullups
10 alternating DB hang snatches
10 DB goblet lunges
Endurance
Warm up
3 rounds:
5 no-push-up burpees
5 scap pushups / scap HSPU
10 banded face pulls
10 alternating box step ups
Then, build up your bench press and deadlift weight
Deadlift & Bench Press (20 min)
Alternate between lifts each set
5x3 at 60% of 1RM
Conditioning
For time, 21-18-15-12-9-6-3 reps of:
Cal row or ski (Same machine across)
Pushups
Time cap: 14 min
Part A
Warm up
Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your back squat weight
Back Squat (15 min)
5x3 at 60% of 1RM**
** After each set of back squats perform 20 walking lunges (bodyweight)
Conditioning
Warm up
2 rounds:
10 band pull aparts
8 alternating single arm DB hang C&J
6 pull-ups
4 V-ups
Cleans
Every 90 sec for 6 rounds:
3 hang power cleans BTK
Keep the weight between 60-75%, this is technique/positional work
Conditioning
"Stonewall"
30 min partner AMRAP:
6 squat cleans 135 lbs (Marsha) / 95 lbs (Sylvia)
28 double-unders
6 shoulder-to-overheads 135 lbs (Marsha) / 95 lbs (Sylvia)
9 Burpees