Warm up
6 min AMRAP
10 alternating groiners
10 squat jumps
5/leg lateral leg swings
5 glute bridges
Back Squat
Every 2:30 min for 6 rounds:
4 back squats**
** Loads: 75%, 80%, 85%, 87.5%, 85%, 75%
Use our most recent or estimated 1RM - See your logs in SugarWOD
Conditioning
For time, 27-21-15-9 reps of:
Squat cleans 95/65 lbs
Single DB box step ups 50/35 lbs, 24/20 in
Time cap: 13 min
Part A
Warm up
3 rounds
5/side thoracic extensions in squat
5 Cuban presses with 2.5/5 lbs plates in each hand
5 strict toes to bars / hanging knee raises
Upper Body Strength
12 alternating EMOM
20 PVC straight arm banded pull downs
4 skin the cats
20 sec L-sit hold / bent knee hold
Conditioning
Every 5 min for 5 rounds, each for max distance
Buy-in: 1,000m/800m row
Max shuttle runs in the remaining time
Part A
In teams of 2, for time, one partner working at a time, split as desired:
70/56 cal row
60 wall balls 20/14 lbs, 10/9 ft.
50 burpees
40 med ball box step overs 20/14 lbs, 24/20 in
400m run
40 med ball box step overs 20/14 lbs, 24/20 in
50 burpees
60 wall balls 20/14 lbs, 10/9 ft.
70/56 cal row
Time cap: 30 min
Part A
Behind the neck snatch grip push press
4x3
Superset with 50 ft. double DB/KB overhead carry
Warm up
4 rounds:
10 cossack squats
10 no pushup burpees
10 alternating single KB single leg RDL
Deadlift
Every 3 min for 6 rounds:
4 deadlifts**
** Loads: 70%, 75%, 80%, 82.5%, 85%, 75%
Use your most recent or estimated 1RM - See your logs in SugarWOD
** After each set of deadlift, perform 12 alternating DB plank pull through
Conditioning
"Diane" - For time: 21-15-9 reps of
Deadlifts 225/155 lbs
Handstand pushups
Warm up
6 min AMRAP:
5 bootstrap squats
5 pronated snow angels
10 alternating plank extensions
10 alternating lunges with twist
Snatch
Part A - Hang Power Snatches
3x3 at 75% of your most recent 1RM snatch
Drop and reset between reps - From above the knee
Part B - Power Snatches
3x3 at 75% of your most recent 1RM snatch
Drop and reset between reps
Conditioning Benchmark
Warm up
3 rounds:
5/arm DB windmills
5/arm single arm DB swings
5/arm single DB push presses
3/arm DB snatches
30 high knees
Endurance (Benchmark retest)
Warm up
3 rounds:
10/side single arm KB swings
5/side single KB thrusters
5/side windmills
Overhead Press & Push Jerk
Part A - Shoulder Presses
Every 2 min for 4 rounds:
5 shoulder presses
Start on your first set at around 65% and build to a heavy set of 5 on the 4th set
Part B - Push Jerks
From the ground, every 2 min for 4 rounds:
3 push jerks at 70% of your recent C&J 1RM, across all sets
Conditioning
Warm up
2 rounds:
4 high box step ups
6 no-pushup burpees
8 alternating bird dogs
10 gorilla jump squats
Back Squat
Every 2:30 min for 6 rounds:
4 back squats**
** Loads: 70%, 75%, 80%, 82.5%, 85%, 75%
Use our most recent or estimated 1RM - See your logs in SugarWOD
Conditioning
3 rounds for time:
400m run
20 toes to bars
10 front squats 155/105 lbs
Time cap: 15 min
Note: the bar comes from the ground
Warm up
6 min AMRAP:
5/side thoracic extensions
10 alternating plank shoulder taps
15 alternating single DB renegade rows
Inclined Bench Presses
15 min to work up to a heavy set of 5 inclined bench presses
Note: Incline should be with one side of the bench on 2x45 lbs plates
Conditioning
Every 6 min for 3 rounds:
200m run
10 hang power cleans 135/95 lbs
8 ring dips
10 hang power cleans 135/95 lbs
200m run
In teams of 2, for time. This WOd contains 6 blocks, each team must complete the 2 rounds in each block before moving on to the next block. Each block adds an additional movement to the previous block. There is no rest between blocks, move on to the next one immediately.
Block #1: 2 rounds of: 10 thrusters (BB: 95/65 lbs, DBs: 50/35 lbs), 10 pullups
Block #2: 2 rounds of: 10 thrusters (BB: 95/65 lbs, DBs: 50/35 lbs), 10 pullups, 10 DB/bar facing burpees