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
Part A - 3 sets of 3 muscle snatches
Part B - 5 sets of 3 power snatches from 12" blocks (Above the knee)
Part C - 3 sets of 3 snatch balances
Conditioning
Warm up
2 rounds of:
200m row
10 alternating single DB power clean & jerks
5 wall balls
5 hanging knee raises
Endurance - Partner WOD
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
4x12
Start around 50% of you estimated 1RM and build up to a heavy set, between 60%-70%
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 - 3 sets of 3 muscle cleans
Part B - 5 sets of 3 power cleans from 12" blocks
Part C - 3 sets of 5 clean high pulls at around 70% of 1RM
Conditioning
Warm up
3 rounds of:
12 alternating single leg V-ups
6 hang cleans
12 alternating shoulder taps
6 shoulder to overheads
**Build up on weight throughout
Barbell cycling & Conditioning
20 min alternating EMOM:
12 thrusters 95/65 lbs
14 single KB snatches 24/16 kg
Max calories row
Rest
Accessory Strength
3 rounds for quality and load:
10 rower pike-ups
10/leg single leg KB RDL
80 ft. per side single KB front rack carry
Team of 2, one person working at a time except for the run, 32 min AMReps:
30 wall walks
400m run [together]
2,000m/1,600m row
150 wall balls 20/14 lbs
1,000m/800m row
AMReps macho man in remaining time [BB: 135/95 lbs, DBs: 2x50/35 lbs]
Macho man: 3 power cleans + 3 front squats + 3 push jerks
Part A
Warm up
3 rounds:
10 cal row
10 box step ups
5 bootstrap squats
5 tempo front squats (light)
Front Squat
5x3
Work up to a heavy set for the day, in the range of 75-85%
Conditioning
4 rounds for time:
9 clean and jerks 155/105 lbs
15 burpees over the bar
21 toes to bars
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
Every 90 sec for 10 rounds (15 min):
2 snatches
Note: perform each double between 70-80%
Conditioning
For time:
40 double unders
24 hang snatches 95/65 lbs
60 double unders
18 hang snatches 115/80 lbs
80 double unders
12 hang snatches 135/95 lbs
Warm up
2 rounds of:
200m row
5 KBS
5 DB power cleans
5 cal ski or bike
Endurance
5 rounds, for max reps, 1 min per station ("Fight gone bad" style):
Assault bike for calories
American KBS 24/16 kg
Cal ski
Sandbag carries for max distance
Power cleans [BB: 95/65 lbs, DBs: 2x35/20 lbs]
Row for calories
Rest
Warm Up
Warm up
3 rounds of:
10 cal ski/row
10 alternating box steps up
10 KB goblet hold good mornings
5 per side world's greatest stretch
Back Rack Lunges
4 set of 10 alternating back rack lunges
Working sets should be around 70% of your 1RM back squat - increase load from 2 weeks ago
Gymnastics & Core