Strength:Every 2 minutes for 16 minutes (8 sets): Front Squat x 2 reps + Pause Front Squat x 1 rep @ 75% of 1 RM WOD: 5 Rounds for time of: 50 Double Unders 5 Clean and Jerks @ 65% of 1 RM
Strength:Snatch + OHS Every 90 seconds for 10:30 (7 sets): Sets 1-3: 3+2 @ 65% Sets 4-6: 2+1 @ 70-75% Set 7: 1+1 @ 75-80% WOD: 20 minute AMRAP: 100 Wall Balls (20/14#) 100 Box Jump Overs (24/20”) Run 800m *Score is time you complete the first round AND total reps.
Strength:A. 10 minute EMOM: Back Squat x 3 reps @ 75-80% THEN, B. 10 minute EMOM: Back Squat x 1 rep @ 85% *AMRAP Jumping Lunges in remaining time. WOD: For Time: 21-15-9 KB Swings (2/1.5 pood) Pistols (21-15-9 reps on each leg so 42-30-18 reps total ON PISTOLS ONLY). *10-minute time […]
Strength: 10 minute EMOM: Clean and Jerk x 1 rep *Build to 80% of 1 RM WOD: “Nutrition Challenge – Baseline Performance Test” “Open Workout 15.1 and 15.1A” From 0:00-9:00 Complete as many rounds as possible of: 15 Toes 2 Bar 10 Deadlift (115/75#) 5 Power Snatch (115/75#) From 9:00-15:00 Find a 1 Rep […]
Strength:Go over Kipping/Butterfly Push-Ups: 5-10 minutes Set up workout: 5 minutes WOD: “Hammer” 5 Rounds for time of: 5 Power Clean (135/95#) 10 Front Squat 5 Jerk 20 Pull-Ups *Rest 90 seconds between rounds.
Strength:Every 2 minutes for 12 minutes (6 sets): 50 m Sled Sprint (90/60# on sled) WOD: 5 minutes to establish a heavy Snatch for the day. *Rest 2 minutes Then, 10 minute AMRAP: 5 Power Snatch @ 60% of today’s heavy 10 Overhead Squats
Strength:Deadlift 8 sets x 1.1.1 reps @ 80% of 1 RM (DO BOT GO TOUCH AND GO) *1.1.1 = 3 reps with 10 seconds of rest between reps. WOD: Benchmark Workout “Karen” For Time: 150 Wall Balls (20/14#)
Strength:Bench Press 5 sets x 5 reps @ 75-80% of 1 RM WOD: 8 Rounds each for time of: 4 Strict Pull-Ups 8 Shoulder to Overhead (135/95#) *Rest 1:00 between rounds
Strength:Every 2 minutes for 10 minutes (5 sets): Back Squat x 6 reps @ 75% of 1 RM WOD: 2 min AMRAP: 20 Burpee Box Jump Overs (24/20″) 20 Thrusters (95/65#) 20 Toes 2 Bar 20 Hang Power Snatch *Rest 2 minutes Then, 4 minute AMRAP: 20 Burpee Box Jump Overs (24/20″) 20 Thrusters (95/65#) […]
Strength: Go over Rope Technique (5-10 minutes) Warm-Up Back Squat for the workout (5-10 minutes) WOD: “Brian” 3 Rounds for time of: 5 Rope Climbs (15 ft) 25 Back Squats (185/135#)
