Warm up
3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
5 no pushup burpees
Paused overhead squat
5x3 with 5 sec pause at the bottom.
Begin at around 80-85% of your snatch and build up to a challenging set for the day
Unilateral Overhead Strength Accessory
3 sets each side of 10 half kneeling barbell landmine presses (contralateral)
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
Part A - Cleans (10 min)
5x1 at 90%-95% (not a max)
Part B - Jerks from the rack (7 min)
5x1 at 90%-95% (not a max)
Aerobic Capacity
3 rounds for time:
400m run
12 burpee box jumps 24/20 in
10 double DB hang power cleans 50/35 lbs
Time cap: 14 min
Warm up
2 rounds:
10 band pull aparts
8 alternating single arm DB hang C&J
6 push ups
4 supermen
Tempo bench press (31X1)
5x3 at 70-80%
Conditioning
For time:
30 power cleans 135/95 lbs
10 burpees over the bar
200m run
20 power cleans 155/105 lbs
10 burpees over the bar
400m run
10 power cleans 185/125 lbs
10 burpees over the bar
600m run
Community Hero WOD - "Kev"
With a partner, complete as many rounds as possible in 26 mins of:
6 Deadlifts (BB: 315/205 lbs; KB: 2x32/24 kg) (each)
9 Synchronized Bar Facing Burpees
9 Bar Muscle-ups (each) OR 18 chest-to-bar pullups
20 sec partner barbell hold (315/205 lbs) OR 20 sec synchronized double DB hold (50/35 lbs or more)
Warm up
2 rounds:
5/side KB halo
5/side KB sots press
5/side KB thrusters
5 gorilla jumps
Snatch
Part A - Snatch (15 min)
4x2 at 90% across
Drop and reset between reps
Part B - 4 min EMOM:
2 touch-n-go snatches at 70%
Conditioning
For time:
5 power snatches 155/105 lbs
20 double DB push jerks 50/35 lbs
30/24 cal row
20 double DB push jerks 50/35 lbs
5 power snatches 155/105 lbs
Warm up
2 rounds:
5/side lateral banded monster walk steps
5 frog hops
5/leg single leg glute bridges
15 sec dead hang
Front Squats
Every 2:30 min for 4 rounds, perform:
3 at 85% of 1RM front squat
Lunges
3 sets of 10 alternating weighted jumping lunges - DB farmer's style
Conditioning
Every 2 min for 8 rounds:
6 thrusters 115/85 lbs
7 toes to bar
8 box jumps 24/20 in
Part A
Warm up
General dynamic warm-up from your coach
Endurance
Perform as 30 sec of work, 30 sec of rest at each station, for max reps, going through each station 6 times, rotating through (36 min total):
Bike cal (assault or erg)
Sled push for distance with 115/70 lbs additional load
Ski cal
Strict banded pullups
Row cal
Sandbag bear hold
Warm up
3 rounds (7 min max)
10 band pullaparts
10 band passthroughs
10 wall facing squats
5 bent over plate Y raises
Paused overhead squat
5x4 with 5 sec pause at the bottom.
Begin at around 75% of your snatch and build up to a challenging set for the day
Unilateral Overhead Strength Accessory
4 rounds per side of 50 ft single KB banded overhead carry AHAP
Conditioning
Warm up
2 rounds:
20 banded face pulls
20 A-frame toe-touches
10 cal row
5 broad jumps
5 per arm KB push jerks
Clean & Jerks
Part A - 4x2 at 85% across
Drop and reset between reps
Part B - 2x1 at 90%
Aerobic Capacity
Starting a station every 2 min, for 2 rounds at each station, rotating through:
28/23 cal row
28/23 cal ski
28 wall balls 20/14 lbs
20 alternating single DB clean and jerks 50/35 lbs
Warm up
6 min AMRAP:
2 inch worms with pushups
5 per side single KB single leg RDL
10/8 cal ski or row
Incline bench press
5x5 with one side of the bench on a 45 lbs plate
Banded deadlifts
5x3 at 75%
Conditioning
3 rounds for time:
10 deadlifts 225/155 lbs
15 pullups
20/16 cal row
Time cap: 12 min
Part A