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:
3 shoulder presses
Start on your first set at around 75% and build to a heavy set of 3 on the 4th set, increasing from last week.
Part B - Push Jerks
From the ground, every 2 min for 4 rounds:
3 push jerks at 80% of your recent C&J 1RM, across all sets
Conditioning
Warm up
3 rounds:
6 empty BB kang squats
8 alternating jumping lunges
10 alternating single leg RDL (empty BB)
Back Squat
Every 2:30 min for 6 rounds:
3 back squats**
** Loads: 80%, 85%, 87.5%, 87.5%, 85%, 80%
Use our most recent or estimated 1RM - See your logs in SugarWOD
Conditioning
15 min alternating EMOM:
12 burpees
12 toes to bars
3 clean an jerks 185/125 lbs
Note: Adjust the load to no more than 70% of 1RM
Warm up
3 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 ring rows
5 cal ski
Upper Body Strength
12 min alternating EMOM:
8-12 ring / box dips
10-15 banded strict pullups
6 per side tempo dragonflies, with one knee bent - ~3 seconds down
8-12 double DB z-presses
Conditioning
In teams of 2, 4 rounds for time:
100 double unders
400m run [both partners together]
"30 cleans 135/95 lbs
OR
60 single KB cleans 24/16 kg"
"20 shoulder to overheads 135/95 lbs
OR
40 single KB shoulder to overheads 24/16 kg"
Time cap: 32 min
Part A
Behind the neck snatch grip push jerks
4x3, increase from last week
Part B
Power snatch
3 at 65%, 3 at 70%, 2 at 72.5%, 2 at 75%, 2 at 75%
Warm up
6 min AMRAP:
10 banded good mornings
5 snow angels
10 alternating jumping lunges
5 kang squats
Deadlift
Every 3 min for 6 rounds:
4 deadlifts**
** Loads: 75%, 80%, 85%, 87.5%, 85%, 75%
Use our most recent or estimated 1RM - See your logs in SugarWOD
** After each set of deadlift, perform 50 ft single KB front rack carry per side
Conditioning
Warm up
2 rounds:
5/side lateral banded monster walk steps
5 frog hops
5/leg single leg glute bridges
5 tall power cleans
Clean & Jerk
Part A - Hang Power Cleans
3x3 at 75% of your most recent 1RM clean & jerk
Drop and reset between reps - From above the knee
Part B - Power Cleans
3x3 at 75% of your most recent 1RM clean & jerk
Drop and reset between reps
Conditioning
Warm up
Row/ski 500m/400m or bike 1,000m/800m, then
2 rounds:
8 kipping swings
8/arm single arm KBS
8/arm single KB shoulder to overheads
Endurance
4 sets, each set lasting a total of 10 min:
-- From 0:00 to 2:00:
30/24 cal row
-- From 2:00 to 4:00:
12 gymnastics complex (1 toes to bar + 1 pullup)
-- From 4:00 to 6:00:
24 alternating single DB clean and jerks 50/35 lbs
-- From 6:00 to 8:00:
20 burpee box jumps 24/20 in
-- From 8:00 to 10:00:
Rest
Warm up
3 rounds:
5 inch worms with pushup
10 alternating plank extensions
10 alternating DB snatches
Overhead Press & Push Jerk
Part A - Shoulder Presses
Every 2 min for 4 rounds:
4 shoulder presses
Start on your first set at around 70% and build to a heavy set of 4 on the 4th set, increasing from last week.
Part B - Push Jerks
From the ground, every 2 min for 4 rounds:
3 push jerks at 75% of your recent C&J 1RM, across all sets
Conditioning
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