Strength A. Back Squat 2-2-2-2-2 In five sets, quickly build to todays heaviest set of two B. Back Squat 1 x 10 @ 70% of 2RM Conditioning 3 rounds for time: 100′ Goblet Walking Lunge (60#/44#) 20 Kb Swings (60#/44#) 10 Burpee Box Jumps (24″/20″)
Partner WOD With a partner, complete reps of 50-40-30-20-10 for time: Thrusters (95#/63#) Toes-2-Bar Calorie Row One person works, the other rests.
Olympic Snatch 5 x 2 Work up to a heavy double for the day. Perform these as two quick singles Conditioning A. 6 minutes to complete: 800m Run + Max Rep Pull-ups with remaining time -Rest 1 minute- B. 6 minutes to complete: 800m Run + Max Rep Push-ups with remaining time -Rest 1 minute- …
Strength 3 sets: 10/10 One Armed DB/KB Floor Press 10/10 Bent DB/KB Over Rows 30-40 Russian Twists w/ Plate Conditioning Reps of 21-18-15-12-9 for time: Wall Balls (30#/20#) Atomic Sit-ups (25#/15#)
Endurance 3 x 500m Row w/ 3 minute rest between each. 1st interval @ low stoke/minute rate (20-24 s/m) 2nd interval @ medium rate (24-28 s/m) 3rd interval @ high rate (30+ s/m) Goal is negative splits, improving time ~2 seconds each interval. Conditioning 6 rounds for time: 25 Double Unders (scale 50 Single Unders) 5 …
Strength Deadlift 4-4-4-4-4-4 Build in weight, finishing with heaviest set of four without sacrificing technique. Conditioning Reps of 21-15-9 for time: Overhead Squats (115#/83#) Box Jumps (24″/20″) Run 400m
Partner WOD With a partner, complete the following for time: 200 Kb Swings (60#/44#) 200 Burpees over PVC *Every 2 minutes complete 12 partner Wall Balls – 6 each partner (30#/20#)
Strength 21×1 Tempo Front Squat Set 1 – 8 @ 50% 1RM Set 2 – 5 @ 60% Set 3 – 3 @ 70% Set 4 – 3 @ 75% Set 5 – 3 @ 80% Focus on driving up from static position. Conditioning 20 minute AMRAP: A. Complete “DT” 5 rounds of: 12 Deadlifts (155#/103#) …
Conditioning Partner Workout – 20 minute AMRAP: 250m/200m Row 25′ Front Rack DB Walking Lunge (2 x 50#/35#) 15 Toes-2-Bar 25′ Front Rack DB Walking Lunges Partners alternate entire rounds. If you do not have a partner, rest 1:1 Cash-Out 4 sets – Not for time: Max Effort Strict Pull-ups 1:00 Plank Hold
Strength Hang Power Clean x 9 -9 -9 – 7 -7 -7 – 5-5-5 Build in weight following the rep scheme above. These are touch-n-go reps, hanging on to the bar for all reps in each set. A good starting spot would be ~50% of max power clean, adding ~5% each set. An example with …
