OLY
For time (cap 20)
21 Power Snatches (65/45)
21 Power Cleans
Rest 1 min
15 Power Snatches (75/55)
15 Power Cleans
Rest 1 min
12 Power Snatches (95/65)
12 Power Cleans
Rest 1 min
9 Power Snatches, (115/75)
9 Power Cleans
Rest 1 min
6 Power Snatches, (135/95)
6 Power Cleans
Rest 1 min
3 Power Snatches, (155/105)
3 Power Cleans
*Scaled athletes start with 25lb or 35lbs
UFIT/SWEAT
The Ladder
5-10-20-30-20-10-5
Reverse Fly’s (10/5)
DB Weighted Hip bridge
Alt Box Step ups
DB burpee sumo DL
BRING A FRIEND DAY!
CONDITIONING
Accesory:
AMRAP 12
10 Arnold Press
20 DB bent over rows
30 DB Hammer Curls
rest :30-:60
WOD:
For time:
100 Double Unders/150 single
40 Wall Balls (20/14)
75 Double Unders
30 Wall Balls
50 Double Unders
20 Wall Balls
25 Double Unders
10 Wall Balls
Time cap: 10 mins
BRING A FRIEND DAY
EMOM 20
1. 15 WB Thrusters
2. 10 laying Windshield Wipers
3. 15 Bent Over DB Rows
4. :45 Up/Downs
5. Rest
ACTIVE RECOVERY
For quality:
3 rounds of:
1:00 Weighted Glute Bridge Hold
30 Banded Good Mornings
— then —
3 rounds of:
:45 Plank Hold
20 Hanging Knee Raises
WOD:
EMOM 24
1. :45 Max Assault Bike CalS
2. :45 Wall Sit
3. :45 Max plate sit up
4. REST
Accessory:
3 min. wall sits
rest 2min
2min wall sits
rest 1 min
1 min wall sit
then:
WOD:
For Time:
300 singles
20 KB Swings
40 Alt DB rows
50 bicycle crunches (2=1)
300 singles
50 bicycle crunches (2=1)
40 Alt DB rows
20 KB Swings
300 Singles
GYMNASTICS:
5 SETS
E2MOM
2 rounds
4 Toes-to-bars
4 Death Stars
WOD:
AMRAP 20
Run 200m
10 Burpee Pull-ups
Handstand Walk 50ft
Run 400m
10 Burpee Plate jumps
Handstand Walk 50ft
Run 600m
10 Burpees
Handstand Walk 50ft
WOD
2 rounds for max reps:
(:30 Rest between 2min sets)
2min- Wallballs
2min- KB Sumo Deadlift High pull
2min.- plank hold (max time in sec’s)
2min- DB Push Press
2min- Row (cal max)
Rest 2 min
(24 min workout total)
DEADLIFT
EMOM 5 Complete:
5 reps at 60%
— then —
EMOM 4 Complete:
4 reps at 70%
— then —
EMOM 3 Complete:
3 reps at 80% 1RM
— then —
EMOM 2 Complete:
2 reps at 85% 1RM
WOD:
For time:
40 Back Squats (135/95)
40 Box Jumps (24/20)
30 Front Squats
30 Box Jumps
20 Overhead Squats
20 Box Jumps
Warm up
250m row
stretch 3 min
250 m row
stretch 3 min
AMRAP 18
400m run
40 Medball hip raises (feet on MB)
30 box jumps
20 hollowrocks
10 push ups
PARTNER UP
AMRAP 20
I go you go
8 db thrusters (50/35)
8 t2b
40 double unders