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.
Strength A1. 4 x 6 Front Squat Start @ ~65% 1RM and build from there. A2. 4 x 10/10 Single Leg DB RDL Conditioning 30 Curtis P’s for time Rx’d = 155#/103# Intermediate = 125#/83# Scaled =<95#/63# *A Curtis P is a complex which consists of 1 Power Clean + 2 Front Rack Lunges + …
Conditioning Reps of 21-18-15-12-9 for time: Pull-ups Dumbbell Push Press (50#/35#) Toes-2-Bar 400m Run Between each set (4 total)
Strength Back Squat 5 Reps @ 70% 1 RM 3 Reps @ 80% 1 Rep @ 90% 3 x 3 @ 85% 3 x 3 @ 90% Conditioning 5 rounds – Each for time: 300m/250m Row 20 Unbroken Wall Balls (20#/14#) Rest 1 minute between rounds *Score is total time.
