Strength

Back Squat

• 5 reps @ 70%
• 3 reps @ 80%
• 1 rep @ 90%
• 6 x 4 @ 80%

Conditioning

12 minute AMRAP:

• 10 Front Squats (155#/103#)
• 15 Toes-2-Bar
• 30 Double Unders

Strength

Push Press

A. 10 minutes to build today’s heaviest set of 3

B. 2 x 8-10 @ 70% of heaviest set of three.

Conditioning

For time:

• 30 Burpees
• 30 Clean and Jerks (135#/93#)
• 30 Burpees

Team WOD

In teams of three, complete the following for time:

800m Run (Together)

3 rounds:

• 30 Alternating DB Snatches (50#/35#)
• 30/25 Calorie Row
• 25 Box Jumps (24″/20″)

800m Run (Together)

Note: All three teammates will complete the run together.  Once the run is completed, each person will start at a different movement. The team of three will rotate once EVERY teammate has completed the movement they are on.  Complete three rounds of each exercise.  Finish with an 800m run together.

Olympic

Build to a new 1RM Clean & Jerk

• Take 15-20 minutes, slowly building up to today’s heaviest. Do not be afraid to fail.

Conditioning

“Karen”

150 Wall Balls (20#/14#) for time

Strength

4 sets:

A1. Deadlift

• 8 reps @ 50% 1RM
• 6 reps @ 60%
• 4 reps @ 70%
• 2 reps @ 80%

A2. Strict Dips x 8-10 after each set of Deadlifts

Conditioning

3 Rounds for time:

• 600m Run
• 30 One Armed Dumbell Shoulder Press (15 each arm – 50#/35#)
• 15 Box Jumps (30#/24#)

Olympic

10 sets – Every :90:

• 2 Snatch Lift Offs + 1 Hang Snatch

*Snatch Lift Off – taking the bar from the floor, pause 2 seconds at the knee.

Conditioning

Reps of 15-12-9 for time:

• Overhead Squats (155#/103#)
• C2B Pull-ups
• Lateral Bar Hopping Burpees

Strength

Back Squat

• 5 reps @ 65% 1RM
• 3 reps @ 75%
• 1 rep @ 85%

5 x 5 Reps @ 77.5% – Every 2:00

Conditioning

3 rounds for time:

• 25/20 Calorie Row
• 20 Hang Power Cleans (135#/93#)
• 15 Handstand Push-ups

Partner WOD

Partner Task FGB

25 minute AMRAP:

• 50 Wall Balls (20#/14#)
• 50 Power Cleans (95#/63#)
• 50 Box Jumps (24″/20″)
• 50 Push Press (95#/63#)
• 50 Cal Row

One person working at a time.  Score is total reps.

Olympic

15 minutes to build to as heavy as possible of:

• 2 Cleans + 1 Jerk

The cleans should be singles, giving yourself just a few seconds between reps.  You should be hitting 6-8 sets in this 15 minute time frame.

Conditioning

In 12 minutes, complete the following..

5 rounds:

• 10 Hang DB Snatches – Right Arm (50#/35#)
• 10 Hang DB Snatches – Left Arm (50#/35#)
• 10 Burpees

With the remaining time, complete AMRAP Wall Balls (30#/20#).

Score = the number of total reps completed in the 12 minutes.

Strength

A1. Deadlift

• 10 reps @ 50% 1RM
• 8 @ 60%
• 6 @ 70%
• 4 @ 75%

A2. Dumbbell Z Press 8-10 reps after each set of Deadlifts

Conditioning

10 minute AMRAP:

• 15 Kb Swings (53#/35#)
• 10 Alternating Pistols
• 5 Strict Handstand Push-ups

Scaling:

Pistols → Goblet Lunges → Weightless Reverse Lunges

Handstand Push-ups → Pike Push-ups → Kb Strict Press