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 …
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) …
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 …
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 …
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 …
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 …
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.
