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
In teams of 2, for time, one partner working at a time, split as desired:
70/56 cal row
60 wall balls 20/14 lbs, 10/9 ft.
50 burpees
40 med ball box step overs 20/14 lbs, 24/20 in
400m run
40 med ball box step overs 20/14 lbs, 24/20 in
50 burpees
60 wall balls 20/14 lbs, 10/9 ft.
70/56 cal row
Time cap: 30 min
Part A
Behind the neck snatch grip push press
4x3
Superset with 50 ft. double DB/KB overhead carry
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:
4 deadlifts**
** Loads: 70%, 75%, 80%, 82.5%, 85%, 75%
Use your most recent or estimated 1RM - See your logs in SugarWOD
** After each set of deadlift, perform 12 alternating DB plank pull through
Conditioning
"Diane" - For time: 21-15-9 reps of
Deadlifts 225/155 lbs
Handstand pushups
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 75% of your most recent 1RM snatch
Drop and reset between reps - From above the knee
Part B - Power Snatches
3x3 at 75% of your most recent 1RM snatch
Drop and reset between reps
Conditioning Benchmark
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 (Benchmark retest)
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:
5 shoulder presses
Start on your first set at around 65% and build to a heavy set of 5 on the 4th set
Part B - Push Jerks
From the ground, every 2 min for 4 rounds:
3 push jerks at 70% of your recent C&J 1RM, across all sets
Conditioning