Strength

10 minute EMOM:

• Even: 5 Deadlift @ 75% of 5RM
• Odd: 5-10 Handstand Push-ups

Conditioning

10 rounds for max reps:

• :30 Max Burpees
• :30 Rest
• :30 Max Hang Power Cleans (115#/83#)
• :30 Rest

Cash-Out

3 sets – Not for time:

• 10-15 Toes-2-Bar
• :45-:60 Plank Hold

Strength

Back Squat

EMOM x 3:

• 3 Back Squats @ 75% 1RM

-Rest 1 minute

EMOM x 3:

• 2 Back Squats @ 85%

-Rest 1 minute

EMOM x 6:

• 1 Back Squat @ 92.5%

Conditioning

Complete the following for time:

A. Reps of 15-12-9:

• Kb Swings (60#/44#)
• Box Jumps (24″/20″)

-Rest 2 minutes-

B. Reps of 12-9-6:

• Kb Swings (60#/44#)
• Box Jumps (24″/20″)

-Rest 1 minute-

C. Reps of 9-6-3:

• Kb Swings (60#/44#)
• Box Jumps (24″/20″)

Olympic

Clean & Jerk

• 3 + 1 @ 60%
• 3 + 1 @ 65%
• 3 + 1 @ 70%
• 3 + 1 @ 75%
• 2 x 3 + 1 @ 80%

Conditioning

3 rounds for time:

• 21 Thrusters (95#/63#)
• 15 C2B Pull-ups

Partner WOD

25 minutes on the clock – With a partner, complete the following

• 150 Partner Wall Balls (20#/14#) – At the top of every minute, stop and complete 10 Push-ups

With the remaining time, complete as many rounds as possible of (partners alternate whole rounds):

• 10 Calorie Row
• 100yd Shuttle Sprint (5 x 20yd)
• 30 Double Unders/75 Singles

Score is the number of rounds + reps completed in the AMRAP.

Strength

12 minute EMOM:

Even: 5 Front Squats @ 21×1 Tempo – 55% 1RM

Odd: 15 Russian Kb Swings (Heavy)

Conditioning

“Black and Blue”

5 rounds for time:

• 10 Power Cleans (135#/93#)
• 10 Burpees

Skill Work

3 x 10 Overhead Squat w/ 1 second pause at the bottom of each rep.

• Keep the weight light enough to maintain perfect form.

Thursday Open Gym Schedule:

AM

• 5:30am-10:00am Open Gym
• 5:30am RowingWOD (sign-up required)
• 6:30 ROMWOD

PM

• 3:30pm-6:30pm Open Gym
• 4:30pm RowingWOD (sign-up required)

RowingWOD

Rate and Speed – Session 1

• Check SugarWOD for workout

Strength/Stability

3 sets:

A1. 6-8 Romanian Deadlifts @ 31×1 Tempo (start @ 40% of 5RM Deadlift)

• Rest :30

A2. 6-8 Handstand Push-ups (Strict, Deficit, whatever is challenging for you)

• Rest :30

A3. 100′ Overhead Waiters Carry (As heavy as possible)

Conditioning

Advanced:

Reps of 9-7-5-3 for time:

• Bar Muscle-ups
• Box Jumps x 2 (30#/24#)

*Finish with 150 Double Unders

Intermediate/Scaled:

5 rounds for time:

• 9 (C2B) Pull-ups
• 9 Box Jumps (30″/24″/20″)

*Finish with 100 Double Unders/250 Singles

Strength

Back Squat

• 6 @ 72.5%
• 1 @ 90%
• 6 @ 72.5%
• 1 @ 95%
• 6 @ 72.5%
• 1 @ 97.5%

Conditioning

4 x 3 minute rounds:

• 500m Row
• Max Rep Alternating Kb Snatches (53#/35#)

Rest 2 minutes between each round. Score is total number of snatches completed.

Olympic

A. 12 minutes to build to a max Clean and Jerk (5-6 sets)

B. 8 x 1 @ 80% of A – every :45

Conditioning

12 minute AMRAP:

• 21 Air Squats
• 15 Toes-2-Bar
• 9 Shoulder-2-Overhead (155#/103#)