Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 alternating cossack squats (assisted with rig if needed)
10 squat jumps
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Clean Pulls
Part A - 3 sets of 3 paused muscle cleans - 1 sec pause above the knee
Part B - 5 sets of 3 paused power cleans - 1 sec pause above the knee
Part C - 3 sets of 5 clean high pulls at around 80% of 1RM
Conditioning
Warm up
3 min cardio machine, then 2 rounds of:
10 alternating single leg V-ups
30 sec dead hang
10 ring rows
10 alternating DB plank pull throughs
Pullups and Upper Body Pulling Strength
4 rounds for quality:
20 alternating double DB bent over seesaw rows
10 bent over DB rear flyes
5 per side commando pullups
30 sec per side Pallof press hold
Note: Perform commando pullups with a band for support if needed.
Conditioning
In teams of 2, for time:
Buy-in: 200 double unders
Then, 12 rounds of:
2 squat snatches [BB: 115/80 lbs - DB: 1x50/35 lbs]
4 bar muscle ups or 8 chest to bar pullups
6 hang power cleans [BB: 115/80 lbs - DBs: 2x50/35 lbs]
8 front rack lunges [BB: 115/80 lbs - DBs: 2x50/35 lbs]
10 handstand pushups
Cash-out: 200 double unders
Time cap: 35 min
Part A
Warm up
One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
10 squat jumps
Back Squats
Every 3 min, for 4 sets:
8 back squats
Work up to a eavy set of 8 on the back squat. Your first working set should be around 65%. Build up to that load prior to starting your firs set, then increase throughout the sets.
Conditioning
Warm up
2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances
Snatch & Snatch Pulls
Part A - 3 sets of 3 muscle snatches
Part B - 5 sets of 3 power snatches from 12" blocks (Above the knee)
Part C - 3 sets of 3 snatch balances
Conditioning
Warm up
2 rounds of:
200m row
10 alternating single DB power clean & jerks
5 wall balls
5 hanging knee raises
Endurance - Partner WOD
Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Bench Press
4x12
Start around 50% of you estimated 1RM and build up to a heavy set, between 60%-70%
Conditioning
Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 alternating cossack squats (assisted with rig if needed)
10 squat jumps
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Clean Pulls
Part A - 3 sets of 3 muscle cleans
Part B - 5 sets of 3 power cleans from 12" blocks
Part C - 3 sets of 5 clean high pulls at around 70% of 1RM
Conditioning
Warm up
3 rounds of:
12 alternating single leg V-ups
6 hang cleans
12 alternating shoulder taps
6 shoulder to overheads
**Build up on weight throughout
Barbell cycling & Conditioning
20 min alternating EMOM:
12 thrusters 95/65 lbs
14 single KB snatches 24/16 kg
Max calories row
Rest
Accessory Strength
3 rounds for quality and load:
10 rower pike-ups
10/leg single leg KB RDL
80 ft. per side single KB front rack carry
Team of 2, one person working at a time except for the run, 32 min AMReps:
30 wall walks
400m run [together]
2,000m/1,600m row
150 wall balls 20/14 lbs
1,000m/800m row
AMReps macho man in remaining time [BB: 135/95 lbs, DBs: 2x50/35 lbs]
Macho man: 3 power cleans + 3 front squats + 3 push jerks
Part A