Warm up
3 rounds of:
12 cal row
5 ring rows
5 yoga pushups
Gymnastics
12 min to perform 3-4 sets of:
30 sec low ring support hold (hold at the bottom of the dip)
10 weighted hanging knee raises (DB between feet)
10 bent over rows (barbell or double DB)
Endurance
For time
33-27-21-15-9 reps of:
Calories row
Burpee broad jumps 3 ft. (1 & 1/2 squares of the floor mats)
-- then:
Run 1 mile
Warm up
3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides
Overhead Squats
Every 2:30 min for 6 sets:
3 overhead squats
Load: 80-90% of snatch
Conditioning
4 rounds for time
70 double unders
14 lateral burpees over the bar
7 deadlifts 245/170 lbs
Warm up
3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs
Bench Press
Take 18 min to find a new 1RM bench
Warm-up suggestion:
5 reps at 50%
3 reps at 70%
2 reps at 75%
then single reps at 80%, 85%, 90%, 95%...
Note: spotters are required for max attempts
Conditioning
For time:
27-21-15-9 reps of:
Thrusters 95/65 lbs
Toes to bars
Warm up
3 rounds of:
10 KB deadlifts
10 good mornings
200m row
Deadlift
5x5 at 50-60%
Conditioning
Every 2:30 min for 8 rounds, rotation through (2'10" cap each round):
500m/400m ski
25 burpees to plate
20 alternating single DB devil presses 50/35 lbs
30/22 cal assault bike of 30/24 cal row
Part A
28 min partner AMRAP, one partner working at a time, splitting as desired:
14 strict handstand pushups
28 power snatches (BB: 75/55 lbs, DB: 48 reps total at 50/35 lbs)
8 bar muscle ups or 16 chest to bar pullups
28 cal row or 400m run (200m each)
Part A
2 rounds for time:
2,000m/1,600m row
-- rest 1 min
500m/400m row
-- rest 1 min before the second round
Time cap: 25 min
Part B
Warm up
3 rounds of:
10 front rack lunges
10 jerk footwork drills
200m run
Squat Clean & Jerks
15 min EMOM:
1 squat clean and jerk at 50-75%
Start around 50%, focus on mechanics and build up no heavier than 75% of you 1RM C&J
Conditioning
5 rounds for max reps, "fight gone bad style":
90 sec of burpee box jumps over 24/20 in
60 sec of wall balls 20/14 lbs, 10/9 ft.
30 rest
Part A
Warm up
3 rounds of:
10 banded shoulder dislocates / passthroughs
10 scap pushups
200m row
10 empty-bar strict press
Strict Press & Core
4 sets of each:
3 shoulder presses - 1st set at 40%, 2nd at 50%, 3rd and 4th at 60% - use estimates from SugarWOD based your recent logs.
20 alternating DB plank pull throughs
30 sec star plank hold per side
Conditioning
Warm-up & skills
Warm up
3 rounds of:
200m run
5 ring rows
10 Russian KBS
Endurance
For time**:
25/20 cal row or ski
50/40 cal row or ski
1,000m run (2 lap around the block)
50/40 cal row or ski
25/20 cal row or ski
---
** After each set of cardio, perform
20 plate Russian twists 35/25 lbs
10 plate ground to overheads 35/25 lbs
5 strict pullups
1 sandbag to shoulder
Time cap: 32 min
Warm up
3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides
Snatch & Overhead Squats
12 min EMOM:
1 power snatch + 1 overhead squat
Load: 50-60% of snatch
Accessory Strength
4 rounds, NOT for time:
100 ft. sled push
10 double DB front rack box step ups
5 Turkish get ups per arm
10 straight arm plate raises to overhead
Time cap: 20 min
Warm up
3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs
Bench Press & accessories
3 sets of each:
5 bench presses - first set at 40%, second at 50%, third at 60%
10 double DB bent over rows
100 ft. per side single KB farmer's carry
Conditioning
5 rounds for time:
20 single KB deadlifts 24/16 kg
15/12 cal row
10 KB snatches 24/16 kg
5 strict ring dips
Time cap: 18 min