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
5x8
Your first working set should be at least 65% of you estimated 1RM. Build up to a challenging set and aim for heavier than last week.
Conditioning
Hero WOD "Daniel"
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 - 5 sets of 3 tempo power cleans - 3 sec from floor to above the knee
Part B - 3 sets of 3 clean high pulls at around 100% 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:
5 strict pullups (weighted if possible)
30 sec per side Pallof press hold
20 KB plank pull throughs
20 alternating DB curls
Conditioning
10 rounds for time:
10/8 cal row
5 devil presses 50/35 lbs
Time cap: 18 min
In teams of 2, for time:
Buy-in: 400m plate run (2x25 lbs per team)
Then, with only 1 partner working at a time, choose your own adventure:
50 alternating DB snatches 50/35 lbs
50 box jump overs 24/20 in
50 American KBS 24/16 kg
50 Toes-to-bars
50 pullups
50 double DB clean and jerks 50/35 lbs
50/40 cal ski
Buy-out: 400m plate run (2x25 lbs per team)
* At the top of each minute, complete 3 burpees each (except for the runs)
Time cap: 32 min
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:
6 tempo back squats with tempo 33X1
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 Skills
Part A - 3 sets of 3 paused muscle snatches - 1 sec pause above the knee
Part B - 5 sets of 3 paused power snatches - 1 sec pause above the knee
Part C - 3 sets of 3 drop snatches
Conditioning
Warm up
2 rounds of:
200m row
5 per arm single arm KBS
5 burpees
5 single KB thrusters per arm
Endurance - Partner WOD
For time, in teams of 2, one partner working at a time, except for the run, splitting as desired:
Buy-in: 1,000m run (2 laps around the block)
-- Then, 3 rounds of :
30 single KB hang clusters 24/16 kg
30/24 cal row
60 med ball lunges 20/14 lbs
60 American KBS 24/16 kg
-- then, cash-out: 1,000m run
Time cap: 40 min
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
5x10
Start around 50% of you estimated 1RM and build up to a challenging set. Aim for heavier than last week.
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 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