Working off 1RM Squat Snatch
Every 90 sec x7 sets
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Set 1@60%
Set 2@63%
Set 3@66%
Set 4@69%
Set 5,6, & 7 @ 69-75%
Last 3 sets based off of feel.
TECHNIQUE over load..
RX
AMRAPx15
60 II Unders
20 Sit-Ups
10 Hang P Snatch 95/65
RX+
AMRAPx15
60 II Unders
20 T2B
10 Hang Power Snatch 135/95
Every 4 min x 4 rounds
25 Burpees
20’x2 Bear Crawl
5 Cal Row/Erg
RX+
25 Burpees
20’x2 HS Walk
5 Cal Bike
Every time you drop on the handstand walk you owe 1 Devil press after the WOD is done. The turn around at 20′ is a free drop. 50/35 #DB
30 Sec Each Direction
Wrist Stretches
1 Min
Handstand Hold Stretch
2 Min
Straddle Stretch
40 Sec each
Easy Row
Active Samson
Front Plank
Moderate Row
Walkouts
Side Plank (20- Sec each side)
Faster Row
Reverse Lunges in place
Hollow Rocks
AMRAPx5
200′ Walking Lunges (No Weight)
50 Sit-Ups
Max Cal Row
Rest 5 Min
AMRAPx5
100′ DB Walking Lunges 50/35 (Single DB)
50 Sit-Ups
Max Cal Row
Rest 5 Min
AMRAPx5
200′ Walking Lunges (no weight)
50 Sit-Ups
Max Cal Row
Stimulus
*Your score is the total cal on each round.
*We’re looking to have at least 1 min on the rower each round, so adjust reps or cap your first two movements at the 4 min mark.
* Walking lunges- First and Last intervals are completed with no weight at all.
*The middle interval is completed with a single DB, at a weight that allows you to complete the entire 100′ without stopping.
*Hold the DB wherever is most comfortable for the weighted lunges.
*On each lunge, make sure the back knee touches the ground and that the hips reach full extension between steps.
For Time
10 Power Cleans
50 Air Squats
10 Front Squats
50 Air Squats
10 Push Jerks
50 Air Squats
RX 135/95
RX+ 155/105
200m Run
5 Burpees
10 BB Thrusters
5 Jumping Squats
10 BB Thrusters
5 BB Clusters
200m Run
BB Warm Up
Goodmornings
Back Squats
Elbow Rotations
Strict Press & Reach
Romanian Deads
Front Squats/Overhead Squats
Every 90 Sec x 7
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster
Set 1 @50%
Set 2 @55%
Set 3 @60%
Set 4 @65%
set 5-7 @70%
% off of 1RM Clean & Jerk
Stimulus
*In this C & J complex, you’ll work through the 4 listed movements and rest until the next round begins.
*You can drop the bar following the push Jerk before completing the final rep, Which is a Squat Clean into a thruster (Cluster)
*On the Cluster, do not re-bend the knees when pressing the bar overhead.
*Stand all the way up on the PC before starting the front squat. Stand all the way up on the front squat before starting the PJ.
AMRAPx15
Buy in (Pick one)
1 mile run
2000m Row/Erg
115/95 Cal Bike
Max Rounds in time remaining
RX
8 Burpees
8 Pull-Ups
RX+
8 Burpees Box Jumps 24/20
8 C2B
Stimulus
* We will cap run, row, or bike at 9 min. Giving you at least 6 min for the amrap.
*Starting off the 15 min WOD, you’ll complete the Run, row, or bike.
*Once you finish all the buy in, you’ll spend the remainder of the WOD completing rounds of Burpees & Pull-Ups.
*Make sure to stand to full extension at the top of each burpee box jump.
*Your score is rounds & reps
AMRAPx30
5 Sit-Ups
5 Cal Row
5 Hang Power Cleans
Bar increases Every 6 Round(After each teammate goes through 2 times)
Weight 1- 45/35
Weight 2- 75/55
Weight 3 -95/65
Weight 4 -115/95
Weight 5 -135/95 (AMRAP)
RX+
5 T2B
7 Cal Bike
5 Hang Power Snatches
Same as RX on bar increase.
Weight 1 -75/55
Weight 2 -95/65
Weight 3 -115/85
Weight 4 -135/95
Weight 5 -155/105 (AMRAP)
*One athlete works at a time in this team of 3
*The first athlete will complete all three stations before the next athlete begins their round.
*Score a round every time an athlete finishes a round.
*BB weight will increase after every 6 total rounds, every 2 turns per athlete.
*Once you the to the 5th weight, you will spend the remaining time of the 30 min using that weight.
* Team scores today are total round and reps completed.
250m Row
30 Slow Air Squats
7 Burpees
250m Row
20 Goblet Squats (light)
7 Burpees
250m Row
10 Barbell Pausing Front Squat (3 Sec)
7 Burpees
Front Squat Primer
One Rep per min, % based off of 1 RM
Min 1-@84%
Min 2-@87%
Min 3-@ 90%
Min 4- @87%
Min 5- @90%
Min 6- @93%
Min 7- @90%
Min 8- @93%
Min 9-@96%
After set 9 spend the final 5 minutes building to a heavy single.
This is an EMOMx 9 Min. You will follow % until the set of 9. After set 9 you will spend the final 5 min building a heavy as possible single. It should only take 2 or 3 lifts.
Rx
For Time
45 Burpees
30 Deadlifts 245/165
1,200m Row/Erg 3,600m Bike
RX+
1500m Row/Erg/4,500m Bike
30 Deadlifts 245/165
45 Lateral Barbell Burpees
Burn
60 sec on 30 sec off x 2 Rounds
Bike (Cal)
Air Squat (reps)
Row (Cal)
II Unders (Reps)
Erg (Cal)
Slam balls (Reps)
DB Bench Press 50/20 (Reps)
Ring Dips/Box Dips )Reps)
You will score each round. We are scoring reps and cal into 1 score each round.
2 Rounds
10 KB Single Arm Rows (5 Each Side)
10 Alternating Box Step Ups
10 KB Single Arm strict Press (5 Each Side)
10 Goblet Squats
10 Box Jumps (step down)
Warm up to a heavy load.
Working on a 10 Rep max push press. Looking at 2 or 3 sets to get to a heavy weight.
AMRAPx20
5 Pull-Ups
10 Sit Ups
15 Burpees
RX+
Weight Vest 20/14
5 Pull-Ups
10 Sit-Ups
15 Box Step Ups 24/20
1 Rope climb
1 Curd Clean up and over
10-9-8-7-6-5-4-3-2-1
Devil Press 45/25 . RX+ 50/35
Wallballs
Push Ups
Overhead Lunge Single DB 45/25 RX+ 50/35
Every 2:30 x 4 Rounds
40 II Unders
15 Sit-Ups
Max Distance Handstand Walk in time remaining.
Score will be the distance of HS Walk on each round. Score each round
