Strength

Front Squat 5 x 4

• Final set should be 5-10# heavier than last week

Conditioning

For time:

• 150 Double Unders
• 60 Alternating Pistols
• 30 Hang Squat Snatches (115#/78#)

*Scaling:

• 150 Double Unders → 75 Double Unders → 200 Single Unders
• 60 Pistols → 60 alternating Kb Goblet lunges → 60 alternating reverse lunges
• Hang Squat Snatches → Hang Power Snatch → Hang Clean + Jerk

Gymnastics

3 sets for quality:

• 12-15 Inverted rows @ 21×1 Tempo
• :30 L-Hold (scale w/ hollow hold)

Conditioning

For time:

Start with an 800m Run, then..

Reps of 15-12-9:

• Deadlift (275#/183#)
• Strict Handstand Push-ups

Finish with an 800m Run

Scaling options:

• 800m Run → 600m Run → 400m Run
• Deadlift → 75% 1RM (do not exceed prescribed weight)
• Strict Handstand Push-ups → Kipping Handstand Push-ups → Strict DB Press

Olympic

Every :30 for 10 minutes:

• 1 Squat Clean + Jerk

*Choose a working weight for the entire EMOM.  This should be a challenging weight that you can move efficiently.  Think ~75% of 1RM.

Endurance

10 x 1:00 Row for max distance / 1:40 minute rest between each

• Sets 1-4, keep stroke/minute rate between 20-24
• Sets 5-8, keep stroke/minute rate between 24-28
• Set 9 and 10, go all out.

This

Strength

Back Squat

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

Use the last three sets to work up to a heavy single for the day.  No misses.

-Rest 5 minutes-

Max reps @ 85% of heaviest single.

Conditioning

Reps of 21-15-9 for time:

• Kb Swings (70#/53#)
• Burpees
• Box Jumps (24″/20″)

Team WOD

In teams of three, complete the following:

A. 10 minute AMRAP:

• Partner 1 – 20/15 Calorie Row
• Partner 2 – Max Rep Handstand Push-ups
• Partner 3 – Rest

*Score = number of HSPUs completed. Rotate when rower is done rowing.

Rest 2:00

B. 10 minute AMRAP:

• Partner 1 – 20/15 Calorie Row
• Partner 2 – Max Rep Toes-2-Bar
• Partner 3 – Rest

*Score = number of T2Bs completed. Rotate when rower is done rowing.

Rest 2:00

C. 10 minute AMRAP:

• Partner 1 – 20/15 Calorie Row
• Partner 2 – Max Rep Dumbbell Box Step-ups (50#/35#)
• Partner 3 – Rest

*Score = number of Step-ups completed. Rotate when rower is done rowing.

Strength

Front Squat 4 x 6

• Start at 65% of 1RM, and build to a heavy set of six (heavier than last week)

Conditioning

2 rounds for time:

• 50 Wall Balls (20#/14#)
• 40 Bar Hopping Burpees
• 30 Power Cleans (115#/83#)

Finish with 100 Double Unders / 200 Single Unders after 2nd round

Strength

Deadlift

• 8 reps @ 50% 1RM
• 6 Reps @ 60%
• 4 Reps @ 70%
• 3 x 3 @ 80% 1RM

*Perform 5 Strict Pull-ups after each set of Deadlifts (make these as challenging as possible while still hitting 5 consecutive)

Conditioning

For time:

• 27 Box Jumps (30#/24#)
• 9 Bar Muscle-ups
• 600m Run
• 21 Box Jumps (30#/24#)
• 7 Bar Muscle-ups
• 600m Run
• 15 Box Jumps (30#/24#)
• 5 Bar Muscle-ups

*Sub for Bar Muscle-ups is 2x Pull-ups + Box Dips (i.e. 9 Bar MU’s = 18 Pull-ups + 18 Box Dips)

*20 minute time cap

Olympic

Every :90, for 8 sets:

• 1 Snatch Pull + 2 Hang Snatch

*Build to a heavy set with no misses

Conditioning

10 x 1:00 Row for max distance / 2 minute rest between each

• Sets 1-4, keep stroke/minute rate between 20-24
• Sets 5-8, keep stroke/minute rate between 24-28
• Set 9 and 10, go all out.

Strength

Back Squat

• 5 Reps @ 70%
• 3 Reps @ 80%
• 1 Rep @ 90%
• 5 x 2 @ 90+% (heavier than last week)

Conditioning

10 minute AMRAP:

3-6-9-12-15-etc..,

• Hang Squat Cleans (135#/93#)
• Handstand Push-ups

Partner WOD

“Partner Jack”

In 25 minutes, complete as many reps as possible with a partner of 10-20-30-40-50, etc.. of:

• Push Press (115#/83#)
• Kb Swings (53#/35#)
• Box Jumps (24″/20″)

*Split the reps up between you and your partner as you see fit, but only one person works at a time.