Strength:12 minutes to find a heavy: Snatch + Hang Snatch (Above Knee) + Hang Snatch (Below Knee) WOD: 20 minute AMRAP: 15 Thrusters (95/65#) 10 Chest to Bar Pull-Ups 15 Power Cleans *Rest 1 minute
Strength:Every 3 minutes for 15 minutes (5 sets): DB Bench Press x 12-15 reps KB Row x 10-12 reps per arm WOD: 3 Rounds For Time of: 10 Toes to Bar 20 Shoulder to Overhead (115/85#) 30 Double Unders
Strength:A. 10 minutes to build to 85% Clean Then, B. Every 90 seconds for 6 minutes (4 sets): Power Clean + Clean + 2 Front Squats @ 75% WOD: For Time: Run 800m 40 Box Jumps (24/20″) 20 Bar Muscle-Ups
Strength:Every 2 minutes for 10 minutes (5 sets): Back Squats x 6 Reps @ 70% WOD: “Open Workout 16.4” 13 minute AMRAP: 55 Deadlifts (225/155#) 55 Wall Ball (20/14#) 55 Calorie Row 55 HSPU
Strength: 5 minutes to Warm-Up Overhead Squat WOD: “Bull” 2 Rounds for time of: 200 D/U (400 S/U) 50 OH Squats (135/95#) 50 Pull-Ups (Ring Rows) 1 Mile Run *If athlete struggles Overhead have them perform Front or Back Squats. *If mile time is over 10:00 Scale to 800m run *45 minute Time Cap
Skill:Rope Climb x 10 minutes *Teach efficient way to climb rope if athletes already know how to climb a rope but use Spanish wrap. WOD: For Time: 3-2-1 Rope Climb 9-6-3 Power Clean (185/135#) *Workout goes as follows: 3 RC, 9 PC, 2 RC, 6 PC, 1 RC, 3 PC
Strength:14 minutes to find a heavy: Power Snatch + Hang Power Snatch + OHS + Snatch + Hang Snatch + OHS *Movement must be unbroken. No resting on floor. WOD: 3 Rounds for reps of: From 0:00-2:00 Run 400m + ME Double Unders From 2:00-3:00 ME Dumbbell Push-Jerks (35/25#) From 3:00-4:00 ME Pull-Ups From 4:00-5:00 […]
Strength:A. 5 minutes to build to 70% Front Squat B. Every 2 minutes for 12 minutes (6 sets): 1 & 1/4 Front Squat x 5 reps @ 70% WOD: For Time: 21-15-9 AB-Mat Sit-Ups Wall Balls (20/14#) Thrusters (75/55#) Rest 2:00 For Time: 15-12-9 Toes to Bar Wall Ball Thrusters (95/65#) Rest 2:00 For Time: […]
Strength: Every 2 minutes for 16 minutes (8 sets): Bench Press x 5 Reps *Max set of unbroken Push-Ups. Build to a heavy. WOD: 4 Rounds of: 1:00 ME KB Swings (53/35#) Rest 0:30 1:00 ME Burpees Rest 0:30 1:00 ME Box Jump Overs (24/20″) Rest 0:30 1:00 ME Air Squats
Strength:NONE Set up for workout WOD: “Brenda’s Birthday Workout” 35 minute AMRAP: 2 Rope Climbs 3 Clean and Jerks (115/85#) 1 (Monkey Bar + Cargo Net Climb) 9 Toes 2 Bar 82 Double Unders
