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

Lunges

Back rack lunges
Every 3 min for 5 sets:
10 alternating back rack forward lunges

Note: Increase load from last week for all sets

Conditioning

Warm up

Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
20 sec dead hang
10 alternating cossack squats
10 DB z-presses (light)
5 muscle cleans

Clean & Push Jerks

4 at 60%
3 at 70%
2 at 75%
2 at 80%
3 at 75%
4 at 70%

Note: Touch and go reps

Conditioning Benchmark

"Christine"
3 rounds for time:
500m row
12 deadlift at bodyweight
21 box jumps 20 in

Time cap: 14 min

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, split as desired, "choose your own adventure" style:
150 alternating DB snatches 50/35 lbs
150/120 cal machine [row/bike/ski]
150 single DB box step ups 50/35 lbs
150 synchro ab-mat situps [both partners perform 150 situps]

Time cap: 35 min

ROW360

Part A

10 rounds, each for time:
500m row
-- rest 30 sec between each set

Time cap: 27 min

Part B

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

Squat Snatches

5 sets of 4
Load: 50-60%

Note: Drop and reset between reps.

Conditioning

20 min alternating EMOM:
12/10 cal row
12 burpees

EVF360

Part A

Warm up

400m run, then 3 rounds of:
4 snow angels
4 per side thoracic cage extensions
4 inch worms + scap pushups
4 per side single KB suitcase deadlifts

Shoulder presses

4 sets of 6
Build up to a heavy set

Paused Deadlifts

4 sets of 4 paused deadlifts
Pause 1 sec below knee

Conditioning

Warm up

2 rounds of:
1 min cardio of choice
10 PVC passthroughs
10 90/90 hip openers
5 overhead squats
5 snatch balances

Overhead Squats

Every 3 min for 4 sets:
6 overhead squats at 60-70% of snatch 1RM

Front Squats

Every 2 min for 4 rounds:
3 front squats at 75% of 1RM
(Alternatively, use 75% of last week's back squat 8RM)

Conditioning

Warm up

2 rounds of:
200m row
20 high knees
200m run
200m ski
20 jumping jacks

Endurance

In team of 2, 40 min AMRAP, one partner working at a time:
100/80 cal row
100 ft. sled push 250/200 lbs
1,000m run (2 laps around the block)
100 double unders
100/80 cal ski

Note: each partner does one lap on the run, the other partner resting in the meantime.

UES strength

Warm Up

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

Lunges

Back rack lunges
Every 3 min for 5 sets:
10 alternating back rack forward lunges

Note: load should be at ~70-75% of your back squat 1RM. Alternatively, use 85% of your recent back squat 8RM

Conditioning

Warm up

Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
20 sec dead hang
10 alternating cossack squats
10 DB z-presses (light)
5 muscle cleans

Clean & Jerks

Clean & Push Jerks
5 sets of 4
Load: 50-60%

Note: Drop and reset between reps. Power or squat cleans.

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

16 min alternating EMOM:
16 alternating KB gorilla rows
8 barbell ab rollouts
16 KB plank pull throughs
16 alternating DB curls

Hero WOD - "Artie"

20 min AMRAP:
5 pullups
10 pushups
15 air squats
5 pullups
10 thrusters 95/65 lbs