Warm up
6 min AMRAP:
5/side thoracic extensions
10 alternating plank shoulder taps
15 alternating single DB renegade rows
Inclined Bench Presses
15 min to work up to a heavy set of 5 inclined bench presses
Note: Incline should be with one side of the bench on 2x45 lbs plates
Conditioning
Every 6 min for 3 rounds:
200m run
10 hang power cleans 135/95 lbs
8 ring dips
10 hang power cleans 135/95 lbs
200m run
In teams of 2, for time. This WOd contains 6 blocks, each team must complete the 2 rounds in each block before moving on to the next block. Each block adds an additional movement to the previous block. There is no rest between blocks, move on to the next one immediately.
Block #1: 2 rounds of: 10 thrusters (BB: 95/65 lbs, DBs: 50/35 lbs), 10 pullups
Block #2: 2 rounds of: 10 thrusters (BB: 95/65 lbs, DBs: 50/35 lbs), 10 pullups, 10 DB/bar facing burpees
Warm up
3 rounds:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches
Snatch
20 min to find a new 1RM snatch
Suggested warm-up:
Build up with singles, with the following increments:
Starting at around 50%
60%, 70%, 75%, 80%, 85%, 90%, 92.5%, 95%, attempt 1RM
Conditioning
For time:
21-15-9
Alternating single arm DB devil presses 50/35 lbs
Deadlifts 205/145 lbs
** 200m run after each round, including last
Warm up
3 rounds:
30 sec dead hang
6 power position muscle cleans (empty BB)
6 front squats (empty BB)
6 push presses
Clean & Jerk
20 min to find a new 1RM clean & jerk
Suggested warm-up:
Build up with singles, with the following increments:
Starting at around 50%
60%, 70%, 75%, 80%, 85%, 90%, 92.5%, 95%, attempt 1RM
Conditioning
Warm up
3 rounds:
5 side single KB farmer's carry
5 cal ski
5 cal row
5 box jumps
Endurance (36 min)
Rotating through as 40 sec work, 20 sec rest/transition, perform 6 rounds at each station:
Max cal ski
Max double KB deadlifts 24/16 kg
Max cal row
Max box jumps all the way over 24/20 in
Max abmat situps
Max Russian KBS 32/24 kg
Note: sub the box jumps with jumps over stacked crash pads if the box is too high or wide for you.
Warm up
3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
5 no pushup burpees
Front Squat
5x1 at 90% of 1RM front squat
Note: Do not max out, this is a preparation for the 1RM Clean & Jerk being tested on Thursday.
Unilateral Overhead Strength Accessory
2 rounds for time:
200 double-unders
50 overhead squat [BB:135/95 lbs, DB version: 100 double DB overhead lunges 50/35 lbs]
50 pull-ups
1 mile run
Time cap: 60 min
Note Athletes must have begun the last run prior to the start of the next class.
This is a high volume workout with challenging movements. Athletes who have not consistently been training for the past 3-4 weeks should use the scaled option.
Warm up
6 min AMRAP:
2 inch worms with pushups
5 KB sumo DL high pulls
10/8 cal ski or row
DB Bench Presses
5x8
Single KB carries
3 sets of 100ft. per side
Conditioning
2 rounds for time:
1,000m/800m row
500m run (1 lap around the block)
25 burpee box jumps 24/20 in
Time cap: 18 min
Part A
Teams of 2, for time, one partner working at a time, split as desired (Except run):
50 double DB burpees box steps over 50/35 lbs, 24/20 in
100 pushups
800m run together
100 pushups
50 double DB burpees box steps over 50/35 lbs, 24/20 in
Time cap: 32 min
Part A
Shoulder press
Work up to a heavy signle for the day, then perform 3 sets of 3 reps at 90% of that max load
Warm up
3 rounds:
5 pullups / ring rows
10 banded good mornings
5 behind the neck push presses
5 snatch high pulls
Snatch
5 sets of 3-position snatch complex at 50%
The 3-position snatch complex is: 1 hang snatch from above the knee + 1 hang snatch from below the knee + 1 snatch
Conditioning (20 min)
10 rounds of:
30 sec max cal row
90 sec rest
Part A