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
8-10 DB bench presses
20 alternating KB gorilla rows
8-10 strict pullups
Conditioning
For time, teams of 2, one partner working at a time:
1 mile run
30 hang power cleans [BB: 95/65 lbs - DBs: 2x40/25 lbs]
40 wall balls 20/14 lbs
50 power snatches [BB: 95/65 lbs, DB: 100 reps of alternating single DB of 50/35 lbs]
60 wall balls 20/14 lbs
70/64 cal row
60 wall balls 20/14 lbs
50 power snatches [BB: 95/65 lbs, DB: 100 reps of alternating single DB of 50/35 lbs]
40 wall balls 20/14 lbs
30 hang power cleans [BB: 95/65 lbs - DBs: 2x40/25 lbs]
Time cap: 32 min
Warm up
4 rounds:
10 cossack squats
10 no pushup burpees
10 alternating single KB single leg RDL
Deadlift
Every 3 min for 6 rounds:
3 deadlifts**
** Loads: 80%, 85%, 87.5%, 87.5%, 85%, 80%
Use our most recent or estimated 1RM - See your logs in SugarWOD
** After each set of deadlift, perform 10 DB floor wipers
Conditioning
Warm up
6 min AMRAP:
5 bootstrap squats
5 pronated snow angels
10 alternating plank extensions
10 alternating lunges with twist
Snatch
Part A - Hang Power Snatches
3x3 at 80% of your most recent 1RM snatch
Drop and reset between reps - From below the knee
Part B - Snatches
3 sets of [2 power snatches + 1 squat snatch] at 80% of your most recent 1RM snatch
Drop and reset between reps
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
Endurance
4 rounds for time:
20/16 cal row
10 power cleans
20 American KBS 24/16 kg
10 front squats
20 box jumps 24/20 in
10 shoulder to overheads
Time cap: 34 min
Load: Barbell 115/80 lbs, Dumbbells 2x50/35 lbs
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