Strength & Conditioning

4 rounds for quality of:
15 L/15 R Single Leg Banded Hamstring Curls
10 L/10 R Single Dumbbell Box Step-ups
10 L/10 R Cross Body Dumbbell Single Leg Romanian Deadlifts

WOD
For time:
50/40 Row Calories
25 Power Snatches
40/32 Row Calories
20 Power Snatches
30/24 Row Calories

PS , (75/55)

STRENGTH

E2MOM 8

Back Squat 1×6 at 70% 1RM

Back Squat 1×6 at 80% 1RM

Back Squat 1×3 at 90% 1RM

Back Squat 1×2 at 95% 1RM

Rest as needed between sets.

WOD

8 rounds

20 AbMat Sit-ups

6 Dumbbell Shoulder-to-Overheads,(50/35)

9 Dumbbell Hang Power Cleans

12 Dumbbell Deadlifts

OLY

1x [ 2 Cleans + 1 Push Jerk + 1 Split Jerk ], pick load

Every 2:00 for 12 mins.

(progressive)

WOD

Complete as many rounds as possible in 25 mins of:

Run, 1000 m

10 Chest-to-bar Pull-ups

20 Push-ups

30 Air Squats

Run, 1000 m

20 Chest-to-bar Pull-ups

30 Push-ups

40 Air Squats

Run, 1000 m

30 Chest-to-bar Pull-ups

40 Push-ups

40 Air Squats

…

Continue adding 10 reps each round to each movement until time expire

STRENGTH

E2MOM 8

Deadlift 1×8 at 65% 1RM

Deadlift 1×6 at 75% 1RM

Deadlift 1×4 at 85% 1RM

Deadlift 1×4 at 90% 1RM

WOD

For 3 cycles:

In 4 mins do:

40 Wall Balls, (20/14)

then in the remaining time, AMRAP of: 

1 Deadlift, (275/190)

1 Lateral Burpee Over Bar

2 Deadlifts

2 Lateral Burpees Over Bar

3 Deadlifts

3 Lateral Burpees Over Bar

…

Continue adding 1 Deadlift rep and 1 Lateral Burpee Over Bar rep each round until time expires. 

Rest 2 mins between each cycle.

For each cycle restart the AMRAP.

ACTIVE RECOVERY

AMRAP 10

10 L/10 R Single Leg Glute Bridges

10 L/10 R Single Leg Box Step Downs

10 Dumbbell Romanian Deadlifts, pick load

Active Rec WOD

5 rounds

30/24 Assault Bike Calories

100 Double Unders

15/12 Assault Bike Calories

Rest 2 mins between each round.

STRENGTH

E2MOM 10

Strict Press 1×8 at 60% 1RM

Strict Press 1×8 at 65% 1RM

Strict Press 1×6 at 75% 1RM

Strict Press 1×4 at 85% 1RM

Strict Press 1×4 at 90% 1RM

WOD

For time:

0:00-4:00:

100 AbMat Sit-ups

— Rest 1 min —

At 5:00:

Handstand Walk, 50ft (or 100ft bear crawl)

12 Bar Muscle-ups/18 c2b

100ft Double Kettlebell Walking Lunge, (24/16)

Handstand Walk, 50 ft

9 Bar Muscle-ups/15 c2b

75ft Double Kettlebell Walking Lunge

Handstand Walk, 50 ft

6 Bar Muscle-ups/12 c2b

50ft Double Kettlebell Walking Lunge

Time cap : 20 mins

OLY

E2MOM 12

Power Clean & Push Jerk 1×3 at 65% 1RM

Power Clean & Push Jerk 1×3 at 70% 1RM

Power Clean & Push Jerk 1×3 at 75% 1RM

Power Clean & Push Jerk 1×2 at 80% 1RM

Power Clean & Push Jerk 1×2 at 80% 1RM

Power Clean & Push Jerk 1×2 at 80% 1RM

WOD

For time:

12 Clean & Jerks, (135/95)

24 Toes-to-bars

24/19 Row Calories

9 Clean & Jerks

18 Toes-to-bars

18/15 Row Calories

6 Clean & Jerks

12 Toes-to-bars

12/9 Row Calories

CAP 12min

STRENGTH

E2MOM 8
Back Squat 1×8 at 65% 1RM
Back Squat 1×6 at 75% 1RM
Back Squat 1×4 at 85% 1RM
Back Squat 1×4 at 90% 1RM

WOD

For time:
*Run, 1000 m
8x [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]
Run, 1000 m
5x [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]
*Run, 500 m
2x [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]
Run, 500 m

Time cap: 35 mins

*If you are not running, you are Biking 60/50 & 30/25

OLY

EMOM 8
1 Clean & Jerk

— Rest 2 mins —

EMOM 8
1x [ 1 Front Squat + 1 Split Jerk ]

WOD

For time:
0:00-6:00:
Run, 600 m
12 Power Cleans, 135/95 lbs
12 Burpee Box Jump Overs, 24/20 in
— then —
6:00-12:00:
Run, 600 m
9 Power Cleans, 155/105 lbs
9 Burpee Box Jump Overs, 24/20 in
— then —
12:00-18:00:
Run, 600 m
6 Power Cleans, 185/125 lbs
6 Burpee Box Jump Overs, 24/20 in

ACTIVE RECOVERY

Mobilization & Core
2 Rounds
1:00 (ea side) Couch Strech
1:00 Plank
1:00 ea side Pigeon stretch
1:00 Plank
1:00 ea side Lunge twist rotations
1:00 Rest

ACTIVE WOD

2 Rounds

20 Bike Cals
— Rest 1 min —

200m Run
— Rest :30 —

20 Bike Cals
— Rest 3 mins —

400m Run
— Rest 1 min —

10 cal bike
— Rest :30 —

400m Run
— Rest 3:00 —

Cap 25