Warm up

3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
5 no pushup burpees

Front Squat

5x1 at 90% of 1RM front squat
Note: Do not max out, this is a preparation for the 1RM Clean & Jerk being tested on Thursday.

Unilateral Overhead Strength Accessory

Community WOD Hero WOD - "BULL"

2 rounds for time:
200 double-unders
50 overhead squat [BB:135/95 lbs, DB version: 100 double DB overhead lunges 50/35 lbs]
50 pull-ups
1 mile run

Time cap: 60 min

Note Athletes must have begun the last run prior to the start of the next class.

This is a high volume workout with challenging movements. Athletes who have not consistently been training for the past 3-4 weeks should use the scaled option.

Warm up

6 min AMRAP:
2 inch worms with pushups
5 KB sumo DL high pulls
10/8 cal ski or row

DB Bench Presses

5x8

Single KB carries

3 sets of 100ft. per side

Conditioning

2 rounds for time:
1,000m/800m row
500m run (1 lap around the block)
25 burpee box jumps 24/20 in

Time cap: 18 min

EVF360

Part A

Community WOD (EVF360 & Crossfit)

Teams of 2, for time, one partner working at a time, split as desired (Except run):
50 double DB burpees box steps over 50/35 lbs, 24/20 in
100 pushups
800m run together
100 pushups
50 double DB burpees box steps over 50/35 lbs, 24/20 in

Time cap: 32 min

Olympic lifting

Part A
Shoulder press
Work up to a heavy signle for the day, then perform 3 sets of 3 reps at 90% of that max load

Warm up

3 rounds:
5 pullups / ring rows
10 banded good mornings
5 behind the neck push presses
5 snatch high pulls

Snatch

5 sets of 3-position snatch complex at 50%
The 3-position snatch complex is: 1 hang snatch from above the knee + 1 hang snatch from below the knee + 1 snatch

Conditioning (20 min)

10 rounds of:
30 sec max cal row
90 sec rest

EVF360

Part A

Warm up

3 rounds:
12 alternating cossack squats (6/leg - hold the rig if necessary)
8 alternating high box step ups
6 banded good mornings
20 sec dead hang

Paused Front Squats

5x5 at 40% with 3 sec pause at the bottom

Lunges

3 sets of:
Level 1 - 10 alternating pistol squats to box
Level 2 - 10 pistol squats

Conditioning

Warm up

Run 400m
then, 2 rounds of:
10 alternating single DB power cleans
20 jumping jacks
10 American KBS
30 high knees

Endurance (40 min)

Every 2 min for 5 rounds, alternating between:
28/23 cal ski
400m run
Max distance sandbag carry
20 single DB box steps over 50/35 lbs 24/20 in

UES strength

Warm Up

Warm up

3 rounds (7 min max)
10 band pullaparts
10 band passthroughs
10 wall facing squats
5 bent over plate Y raises

Tempo overhead squat

5x5 at 50% of snatch with 3131 tempo (3 down, 3 up, 1 sec pause top and bottom)

Unilateral Overhead Strength Accessory

3 sets of:
3 wall walks with 2 shoulder taps at the top
50 ft. per side single arm bottom up KB overhead carry

Conditioning

Warm up

6 min AMRAP:
20 band pullaparts
10 groiners
5 hang clusters

Clean & Jerks

5 sets of 3-position clean & jerks complex at 50%
The 3-position C&J complex is: 1 hang clean and jerk from above the knee + 1 hang clean and jerk from below the knee + 1 clean and jerk

Aerobic Capacity

20 min AMRAP:
400m run
20/16 cal row
10 push presses 75/55 lbs

Goal: Maintain consistent pace throughout, aiming for 3:30-4min per round

Warm up

6 min AMRAP:
2 inch worms with pushups
5 KB sumo DL high pulls
10/8 cal ski or row

Banded Deadlifts

5x2 at 80%

Incline DB bench press

3x10 with one side of the bench on two 45 lbs plate

Conditioning

In teams of 2, for time, splitting evenly:
30-20-10 reps of:
Bench presses 135/95 lbs
Cal Row
Double DB box steps over 50/35 lbs

Time cap: 16 min

EVF360

Part A