OLY
10min clock (for quality):
10 Squat Snatches (95/65)
Rest 1 min
10 Squat Snatches (115/75)
Rest 1 min
10 Squat Snatches (135/95)
Rest 1 min
max reps in remaining time Squat Snatches (155/105)
WOD
4 Rounds
3:30 clock to complete, rest with remaining time
12/10 Row Calories
12 Bar Facing Burpees
*C2B Pull-ups/Pull up
*C2B
1st rnd: 8
2nd rnd: 10
3rd rnd: 12
4th rnd:14
Conditioning
5 Rounds
20 Wall Ball/Thruster
20 Cal Row
20 DB Power Curls
STRENGTH
Complete a set every 2min
for 12min
Bench Press 1×6 at 65%
Bench Press 1×6 at 70%
Bench Press 1×5 at 75%
Bench Press 1×4 at 80%
Bench Press 1×4 at 80%
Bench Press 1×4 at 80%
WOD
3 rounds
AMRAP 4
15 Deadlifts (205/135)
10 HSPU
5 Hang Power Cleans
30 Double Unders
Rest 1:00 between Rounds
15min Amrap
12 Power Jacks
12 Burpee
12 Cal Bike/Row
ACTIVE RECOVERY
Machine City
8 Rounds
1. :45 Max Row Cals
2. :45 Max Bike
3. :45 Max Ski Erg
Cool Down Mobility
2min Seated straddle Pose
2min Child Pose
2min Piriformis Stretch L/R
1min Couch Stretch L/R
Metcon
5 Rounds
10 Push ups
20 Squats
30 Sit ups
-Rest 30 sec between sets-
GYMNASTICS
AMRAP 15:
20 Wall Facing Handstand Shoulder Taps
14 Pistols
14 Ring Rows
14 Push-ups
WOD
For time:
Run, 1000 m
10 Bar Muscle-ups/C2B
Run, 800 m/C2B
8 Bar Muscle-ups/C2B
Run, 600 m
6 Bar Muscle-ups/C2B
Run, 400 m
4 Bar Muscle-ups/C2B
Run, 200 m
2 Bar Muscle-ups/C2B
WOD
EMOM 16
1) 12/10 Cal. Bike
2) 15 DB Push Press
3) 15 db fr rk lunges
4) Rest
STRENGTH
Complete a set every 2 mins for 10 mins
Front Squat 1×6 at 70%
Front Squat 1×5 at 75%
Front Squat 1×4 at 80%
Front Squat 1×4 at 80%
Front Squat 1×4 at 80%.
WOD
AMRAP 9:
4 Front Squats (185/125)
8 Burpee Box Jump Overs (24/20)
12 Toes-to-bars
For Time
50 DB Deadlifts
50 Box Jump
50 RKS
50 Ballistic sit ups
50 Push ups
50 DB Thrusters
50 Up/Downs
OLY
Every 2:30 for 12:30
1 Halting Snatch + 1 Hang Snatch + 1 Snatch + 2 Overhead Squats
-Starting at 50% and increasing as you go
WOD
For time:
18 Row Calories
9 Ring Dips + 9 pull ups
9 Squat Snatches (135/95)
14 Row Calories
7 Ring Dips + 7 Pull Ups
7 Squat Snatches
10 Row Calories
5 Ring Dips + 5 pull ups
5 Squat Snatches