Strength/Accessory

3 sets:

• Romanian Deadlift x 6 @ 50-55% 1RM
  • Rest :45-:60
• DB Bent Over Rows x 8/8 AHAP
  • Rest :45-:60
• V-ups x 15-25 Unbroken Reps
  • Rest :45-:60

Conditioning

5 rounds for time (15 minute cap):

• 15 Box Jumps (24″/20″)
• 12 Deadlifts (155#/103#)
• 9 Hang Power Cleans (155#/103#)
• 6 Shoulder-2-Overhead (155#/103#)

Strength

Push Press

• 8 reps @ 50% 1RM
• 5 reps @ 60%
• 3 reps @ 70 %
• 3 reps @ 80%
• 1 rep @ 90%
• 1 rep @ 95%
• 1 rep @ 100+%

Establishing a new 1RM max today.

Conditioning

Zombie vs. Humans

For time:

• 500m Row
• 60 Double Unders
• 50 Air Squats
• 40 Push-ups
• 30 Kb Swings (70#/53#)
• 40 Push-ups
• 50 Air Squats
• 60 Double Unders
• 400m Run

Rules: Each class will be split up into two teams – Humans and Zombies. If you are alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the humans and try to catch them!

If you are a Zombie you must catch at least one person. If you fail to catch somebody, you must do a penalty of 25 burpees after the workout. If you are alive and you get caught by any Zombies then you must also do the 25 burpees. The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

Strength

Back Squat

Warm up:

• 8 reps @ 40%
• 6 reps @ 50%
• 4 reps @ 60%

Working sets:

• 6 reps @ 70%
• 1 rep @ 90%
• 6 reps @ 72.5%
• 1 rep @ 92.5%
• 6 reps @ 75%
• 1 rep @ 95%

Conditioning

10 minute AMRAP:

• 10 Dumbbell Thrusters (50#/35#)
• 5 Bar Muscle-ups

Scaling: 5 Bar Muscle-ups → 10 C2B Pull-ups → 10 Pull-ups

Partner WOD

With a partner, reps of 50-40-30-20-10 for time of:

• Wall Balls (20#/14#)
• Deadlifts (155#/103#)
• Row for Calories

*Only one person working at a time. 30 minute time cap.

Olympic

15 minutes to find today’s 1RM Clean & Jerk

• Build slowly, taking 6-8 sets to find max.

Conditioning

“Helen”

3 rounds for time:

• 400m Run
• 21 Kb Swings (53#/35#)
• 12 Pull-ups

Strength/Accessory

3 sets:

• Dumbbell Weighted Step-ups x 8/8
  • Rest :60
• Strict Chin-ups x 6-8
  • Rest :60
• (Weighted) Plank Hold x :60
  • Rest :60

Conditioning

5 rounds for time:

• 12 Weighted Pistols (35#/25#)
• 12 Toes-2-Bar

Scaling Options:

• Weighted Pistols → Unweighted Pistols → 2 count reverse lunges
• Toes-2-Bar → Toes-2-Rings/Knee-ups → Abmat Sit-ups

Strength

Push Press

• 10 reps @ 50%
• 8 reps @ 60%
• 6 reps @ 70%
• 4 reps @ 80%
• 2 x 3 reps @ 90%

Conditioning

For time:

• 75/60 Calorie Row

Reps of 21-15-9:

• Hang Squat Snatch (95#/63#)
• Handstand Push-ups

Finish with..

• 150 Double Unders

Strength

Back Squat

• 5 reps @ 60% 1RM
• 3 reps @ 75%
• 1 rep @ 90%

6 x 3 @ 85% 1RM

Conditioning

Every 3 minutes for four rounds, complete the following:

• 25 Wall Balls (20#/14#)
• 15 Deadlifts (225#/153#)
• Max Rep Lateral Bar Hopping Burpees

Complete the Wall Balls and the Deadlifts, and with whatever time you have left of the three minutes, complete as many lateral bar hopping burpees as possible.  Your score is total number of burpees completed for all four rounds.

Partner WOD

With a partner, complete the following for time:

• 1000m Row
• 50 Toes-2-Bar
• 50 Box Jumps (24″/20″)
• 50 Overhead Squats (95#/63#)
• 800m Run
• 50 Overhead Squats (95#/63#)
• 50 Box Jumps (24″/20″)
• 50 Toes-2-Bar
• 1000m Row

Split up repetitions between you and your partner however you wish.  Exercises must be completed in order.  Run the 800m together.

Olympic

Every 2:00 for eight sets:

• 1 Power Clean + 1 Squat Clean + 1 Jerk

Start at a moderate weight and build to something heavy.

Conditioning

For time:

• 100 Double Unders

Then reps of 21-15-9 of:

• Shoulder-2-Overhead (155#/103#)
• Alternating Pistols

Finish with..

• 100 Double Under

Scaling:

• 100 Double Unders → 50 Double Unders → 200 Singles
• Pistols → Goblet Lunges