Warm up
3 rounds:
12 alternating single leg glute bridges
6 power position muscle cleans (empty BB)
6 front squats (empty BB)
30 sec dead hang
Front Squats
4x3 at 75% of 1RM front squat
(you may use 85% of your Back Squat 3RM tested last week to estimate your front squat 1RM if unknown)
Perform 3 seated box jumps for height after each set of front squat
Lunges
3 sets of 50 ft. double KB front rack lunges
Conditioning
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
Skills & Pulling Strength
3 sets of:
10 (weighted) ring rows
20 hollow rocks
30 sec of active hang with hollow body
Endurance - Cycle 4 Benchmark 1
Warm up
3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
5 no pushup burpees
Overhead Squats
5x5, building up to a challenging set for the day
Unilateral Strength Accessory
3 sets each side of 6 BB landmine rotations with press
Conditioning
Warm up
3 rounds:
5 per arm thoracic rotations in squat
5 hang clean & jerks with an empty barbell
5 pause front squats with an empty barbell
Clean & Jerks
Clean & jerks from 12" blocks
3x3 at 60% across
Drop and reset between reps
Clean & jerks from 6" blocks
3x3 at 60% across
Drop and reset between reps
Note: stack up crash pads and add a playground mat for bar stability. Each pad is 6"
Aerobic Capacity
Warm up
6 min AMRAP:
2 inch worms
5 KB sumo DL high pulls
10/8 cal row
Cleans
Take 15 min to build to a heavy 3-position power clean
1 hang power clean ATK + 1 hang power clean BTK + 1 power clean
Conditioning
5 rounds of 2 min AMReps:
16 double DB lunges 50/35 lbs
4 wall walk complexes
Max toes-to-bars in remaining time
-- rest 1 min between rounds
Wall walk complex = 1 wall walk + 1 wall facing HSPU
Scale to wall walk + 2 pushups
32 min partner AMRAP, in teams of 2, one partner working at a time, except for the running:
Buy-in: 3 rounds of:
500m run (1 lap around the block)
40 wall balls 20/14 lbs
30 alternating DB renegade rows 50/35 lbs
-- then, in the remaining time, AMRAP**:
200m run
20 American KBS 24/16 kg
20 box jumps 24/20 in
** Add 10 reps to the KBS and box jumps each round
Warm up
3 rounds:
5/side banded lateral monster walks
5 empty BB behind the neck thrusters
5 hang power snatches from BTK
Snatch
Every 2 min for 6 rounds:
3 Touch-n-go squat snatches
Note: begin around 60% and build up to a challenging set
Conditioning
REC League individual WOD 1 - 18 min AMRAP:
15 cal row
10 burpees
4 double DB farmer's carry shuttles* 50/35 lbs
* add 4 shuttles each round. 1 shuttle = 1 length of 25 ft.
Warm up
6 min AMRAP:
6 alternating single DB shoulder to overheads
10 jumping squats
14 band pull aparts
Split jerks
3 at 65%
3 at 70%
3 at 75%
1 at 80%
1 at 85%
1 at 80%
3 at 75%
3 at 70%
3 at 65%
Conditioning
For time:
30 front squats 95/65 lbs
30 pull-ups
30 thrusters 95/65 lbs
15 front squats 95/65 lbs
15 bar muscle ups
15 thrusters 95/65 lbs
Time cap: 14 min
Warm up
3 rounds:
5 burpee pull ups
10 cal machine (row/bike/ski)
10 alternating single DB power cleans
Endurance
Every 5 min for 8 rounds, alternating between A and B, each round for time
Interval A
400m run
100 ft sandbag carry AHAP
10 toes to bars [scale with hanging knee raises]
Interval B
400m run
10 air squats
2 rounds of DT [BB: 135/95 lbs, DBs: 2x50/35 lbs]
1 round of DT: 12 deadlifts, 9 hang power cleans, 6 shoulder to overheads
Warm up
3 rounds:
10 alternating lunges with twists
12 alternating plank extensions
10 empty BB good mornings
5 pullups
Deadlift & Bench Press (30 min)
In 30 min, find a 3RM deadlift and a 3RM bench press
Warm-up suggestion:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
2 rep at 80%
1 rep at 85%
1 rep at 87.5%
1 rep at 90%
Conditioning