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 – …
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 …
Strength Jerk Technique A. Every :90 for 6:00 (4 sets) 3 Tall Split Jerks Emphasize speed and footwork, not weight. B. Every :90 for 9:00 (6 sets) 1 Pause Jerk Pause for 1 second at the bottom of the dip. Increase load with each set. No misses. Conditioning For time: 800m Run Then 15-12-9-6-3: Power …
Strength Back Squat 5 reps @ 65% 1RM 3 reps @ 75% 1 rep @ 85% 5 x 5 Reps @ 75% – Every 2:00 Conditioning 3 rounds for time: 15 Thrusters (135#/93#) 75 Double Unders (scale to 50 double under or 150 single under)
Partner WOD 20 minute AMRAP – complete reps of 10-20-30-40: Calorie Row Handstand Push-ups Toes-2-Bar This workout is wave style, once the round of 40 is completed, start over at 10 reps. Scaling: Handstand Push-ups → Push Press (95#/63#) Toes-2-Bar → V-Ups → Plate Sit-ups
Olympic 5 sets – Every 2:00: 1 Hang Clean + 1 Clean + 1 Jerk Build to as heavy as possible with no misses Conditioning For time: 50 Wall Balls (20#/14#) 600m Run 50 Pull-ups 600m Run 50 Wall Balls
Midline 4 sets: :45 – :60 Plank Rest :30 10/10 Single Leg RDL with Dumbbell Rest :30 15 Weighted Sit-ups Rest :30 Conditioning 21-15-9 for time: Deadlifts (225#/153#) Box Jumps (24″/20″)
