Warm up
2 rounds of:
200m row
5 wall balls
5 squat jumps
5 cal row
Endurance
Every 10 min for 4 rounds, each for time:
800m run
40/32 cal row
20 wall balls 20/14 lbs, 10/9 ft.
10 burpees
Warm Up
2 Rounds
10 Bootstrappers
20/side Banded Lateral Walks
15 Hanging Leg Raises
20 Empty Barbell RDL
Deadlift
Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Bench Press
3x10
3x8
Note: We will be testing an 8RM next week. Build up to a challenging set of 10 in 3 sets today, then a heavy set of 8 in 3 sets for today.
Conditioning
Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 alternating cossack squats (assisted with rig if needed)
10 squat jumps
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Clean Pulls
Part A - 5 sets of 3 floating power cleans - 1 inch off the floor
Part B - 3 sets of 3 clean pulls at around 110% of 1RM
Use weightlifting straps if needed for the pulls.
Warm up
3 min cardio machine, then 2 rounds of:
10 alternating single leg V-ups
30 sec dead hang
10 ring rows
10 alternating DB plank pull throughs
Pullups and Upper Body Pulling Strength
4 rounds for quality:
5 tempo pullups with tempo 3131 - use assistant from a band to maintain tempo - scale to tempo ring rows
30 sec per side Pallof press hold
50 ft. per side single side farmer's carry [KB, DB, Farmer's handle] AHAP
30 sec plate truck driver
Conditioning
For time, in teams of 2, one partner working at a time:
1-2-3-...-11-12 power clean & jerks
2 rounds of Cindy after each round of weightlifting
1 round of Cindy: 5 pullups + 10 pushups +15 air squats
Time cap: 32 min
Loads: BB 155/105 lbs - DBs 2x50/35 lbs
Part A
5 sets of 1,000m/800m row
Rest 30 sec between sets
Time cap: 26 min
Part B
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
10 squat jumps
Paused Back Squat
Every 3 min, for 4 sets:
5 paused back squats with tempo 15X1
Your first working set should be around 65%. This is 5 sec pause at the bottom. Ask a partner to hold you accountable.
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
Snatch & Snatch Pulls
Warm up
2 rounds of:
200m row
5 per arm single arm KBS
5 squat jumps
5 cal ski
Endurance
Rotating through each station with 90 sec work, 30 sec rest/transition, perform 4 rounds of:
1) 200m run + max double DB snatches in remaining time 50/35 lbs
2) 80 ft. broad jumps + 40 ft. sled push 200/150 lbs
3) AMRAP of 8 double KBS + 8 double KB deadlifts 24/16 kg
4) Max distance ski
Warm Up
Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Bench Press
5x8
Your first working set should be at least 65% of you estimated 1RM. Build up to a challenging set and aim for heavier than last week.
Conditioning
Hero WOD "Daniel"
Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 alternating cossack squats (assisted with rig if needed)
10 squat jumps
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Clean Pulls
Part A - 5 sets of 3 tempo power cleans - 3 sec from floor to above the knee
Part B - 3 sets of 3 clean high pulls at around 100% of 1RM
Conditioning