Olympic Complete 4 sets: 20 Russian Kb Swings (As heavy as possible) Rest :60 10 Dumbbell Strict Press Rest :60 20 Dumbbell Walking Lunge Steps Rest :60 Conditioning Reps of 21-15-9 for time: Power Cleans (155#/103#) Toes-2-Bar
Strength 4 sets of: 4 Tempo Front Squats @ 32×1 (7-8 RPE) Rest :60 8/8 One Armed Bent Over Rows Rest :90 Conditioning 5 rounds for total time of: 15 Wall Balls (30#/20#) 10 Burpees Rest :60 between each set
Partner WOD With a partner, one person working at a time for max reps: 4 minute Max Calorie Row 4 minute Max Box Jumps (24″/20″) 4 minute Max Handstand Push-ups (scale to pike push-ups or push-ups) 3 minute Max Calorie Row 3 minute Max Box Jumps 3 minute Max Handstand Push-ups 2 minute Max Calorie …
Conditioning “Pyramid Helen” For time: 1200m Run 63 Kb Swings (53#/35#) 36 Pull-ups 800m Run 42 Kb Swings 24 Pull-ups 400m Run 21 Kb Swings 12 Pull-ups
Olympic Every 2 minute for 12 minutes (6 sets): 3 Hang Snatches w/ 2 second pause above knee Conditioning Complete for time: 500m Row 20 Deadlifts (225#/153#) 30 Burpees 40 Toes-2-Bar 30 Burpees 20 Deadlifts 500m Row
Strength Push Press 5-5-5-3-3-3 Build to a heavy set of 5, then heaviest set of 3. Conditioning CF Open 15.3 14 minute AMRAP: 7 Muscle-ups (scale to 20 Pull-ups) 50 Wall Balls (20#/14#) 100 Double Unders (scale to 50 Doubles or 150 singles)
Strength 7 x 5 Back Squats – Every minute on the minute. Aim for ~60% of 1RM. Use the same weight for all seven sets. Conditioning “The Chief” 5 x 3 minute AMRAP: 3 Power Cleans (135#/93#) 6 Push-ups 9 Air Squats Rest 1 minute between rounds. Start each round where you left off in …
Partner WOD A. 15 minute AMRAP – :90 On/:90 Off 10 Wall Balls (30#/20#) 10 Toes-2-Bar -Rest 5 minutes- B. 15 minute AMRAP – :90 On/:90 Off 10 Cal Row 10 Burpees Partner 1 will work for 90 seconds, completing as many rounds + reps as possible in that time. At the start of the …
Clean Complex This is the same complex as last week – just 5% heavier. Every 2 minutes for 6 minutes (3 sets) complete: 3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 55-60% 1RM Clean Every 2 minutes for 6 minutes complete: 2 Clean Pulls + 2 Power …
Strength Deadlift 3-3-3-3-3 Start @ 65% 1RM and build to today’s heavy set of three. Conditioning 3 rounds for time: 75 Double Unders 21 Kb Swings (70#/53#) 12 Strict Pull-ups *Scale to 45 Double Unders or 150 singles. If you do not have unassisted strict pull-ups, scale to banded pull-ups or ring rows.
