STRENGTH
Complete sets every 2 mins for 12 mins.
Strict Press 1×10 at 55% 1RM
Strict Press 1×10 at 60% 1RM
Strict Press 1×7 at 65% 1RM
Strict Press 1×7 at 70% 1RM
Strict Press 1×5 at 75% 1RM
Strict Press 1×5 at 80% 1RM
WOD
3 rounds:
15 Thrusters (95/65)
15 Bar Facing Burpees
30/24 Row Cals
Time cap: 12 mins
OLY
*Complete a set every 1:30 for 13:30
Snatch 1×3 at 65% 1RM
Snatch 1×2 at 70% 1RM
Snatch 1×1 at 75% 1RM
Snatch 1×3 at 70% 1RM
Snatch 1×2 at 75% 1RM
Snatch 1×1 at 80% 1RM
Snatch 1×3 at 75% 1RM
Snatch 1×2 at 80% 1RM
Snatch 1×1 at 85% 1RM
WOD
For time:
100 Double Unders
75 ft. DBL-DB Walking Lunge (50/35)
40 C2B
20 Power Snatches (135/95)
40 C2B
75 ft. DBL-DB Walking Lunge (50/35)
100 Double Unders
Time Cap 20min
STRENGTH
Complete a set every 2min for 12min
Bench Press 1×8 at 60% 1RM
Bench Press 1×8 at 65% 1RM
Bench Press 1×6 at 70% 1RM
Bench Press 1×6 at 75% 1RM
Bench Press 1×4 at 80% 1RM
Bench Press 1×4 at 85% 1RM
WOD
For time:
3 ROUNDS
12 DB Deadlifts (50/35)
9 DB Hang Power Cleans
6 DB Push Jerks
then:
30 Handstand Push-ups
2 ROUNDS
12 DB Deadlifts (50/35)
9 DB Hang Power Cleans
6 DB Push Jerks
then:
20 Handstand Push-ups
1 ROUND
12 DB Deadlifts (50/35)
9 DB Hang Power Cleans
6 DB Push Jerks
then:
10 Handstand Push-ups
ACTIVE RECOVERY
Core:
AMRAP 10
6 Death Stars
20 Bicycle crunch
30 Alt Heel taps
Rest 1:00
Active Recovery WOD
BIKE CALS
Complete as 2 rounds of:
6 mins- on
1 min- easy spin
4 mins- on
1 min- easy spin
2 mins- on
1 min- easy spin
Conditioning/STRENGTH
AMRAP 10:
*20 Prone Bench Hamstring Curls
10 L/10 R Single Leg Hip Thrusts
5 L/5 R Bird Dogs
10 Zercher Hold Kang Squats, 45/35 lbs
WOD
AMRAP 20:
Row 800 m
40 Toes-to-bars
Row 600 m
30 Deadlifts, 225/155 lbs
Row 400 m
20 Pull Up
STRENGTH
Complete a set every 2min for 12min
Front Squat 1×8 at 65%
Front Squat 1×6 at 70%
Front Squat 1×6 at 75%
Front Squat 1×4 at 80%
Front Squat 1×4 at 85%
Front Squat 1×4 at 85%
WOD
For time:
**50/40 Assault Bike Calories
45 Thrusters 75/55 lbs
30 Lateral burpees over bar
Time cap: 12 mins
OLY
EMOM 20
1. 5 Snatches, 95/65 lbs
2. 5 Snatches, 95/65 lbs
3. 5 Snatches, 95/65 lbs
4. Rest
5. 4 Snatches, 115/75 lbs
6. 4 Snatches, 115/75 lbs
7. 4 Snatches, 115/75 lbs
8. Rest
9. 3 Snatches, 135/95 lbs
10. 3 Snatches, 135/95 lbs
11. 3 Snatches, 135/95 lbs
12. Rest
13. 2 Snatches, 155/105 lbs
14. 2 Snatches, 155/105 lbs
15. 2 Snatches, 155/105 lbs
16. Rest
17. 1 Snatch, 185/125 lbs
18. 1 Snatch, 185/125 lbs
19. 1 Snatch, 185/125 lbs
20. Rest
WOD
3 rds FT:
150 Double Unders
50ft SA OH Walking Lunge(50/35)
25 Burpee Box Jump Overs (24/20)
WORKOUT TEAMS OF 2
2 ROUNDS FT
1500m Row
100 Box Jump overs
90 Dubz
80 Air Squats
70 DB Snatch
60 Alt Burpees
50 HSPU
40 Push Ups
Cap 30
WORKOUT
TEAMS OF 2
16 Min Amrap
P1 – Complete 1 Round of…
10 Wall Balls
10 Ballistic Sit ups
10 Up-Downs
P2 – AMRAP Box Jumps
*Score is total number of box jumps
OPTIONAL FINISHER
Accumulate 4:00 Plank Hold
Every time you break, 20 Med. Ball Russian Twists
STRENGTH
Complete a set every 2min for 12min
Back Squat 1×5 at 50% 1RM
Back Squat 1×4 at 55% 1RM
Back Squat 1×3 at 60% 1RM
Back Squat 1×3 at 60% 1RM
Back Squat 1×2 at 75% 1RM
Back Squat 1×2 at 75% 1RM
CF 20.4
For time:
30 Box Jumps, (24/20)
15 Clean & Jerks, (95/65)
30 Box Jumps
15 Clean & Jerks, (135/85)
30 Box Jumps
10 Clean & Jerks (185/115)
30 Single Leg Squats
10 Clean & Jerks (225/145)
30 Single Leg Squats
5 Clean & Jerks (275/175)
30 Single Leg Squats
5 Clean & Jerks (315/205)
Time cap: 20 mins
ACTIVE RECOVERY
ACCESSORY:
3 rounds, 40 secs per station, for max reps of:
Banded Face Pull
Rest :20
Banded Bicep Curl
Rest :20
Banded Tricep Extension
Rest :20
Banded Pull Apart
Rest :20
ACTIVE RECOVERY WORKOUT
10 Rounds
Every 3 mins complete:
Run: 400 m
or
Bike: 15/12
or
Row: 450m