Strength:Every 1:30 for 12 minutes (8 sets): 3-Position Snatch (Floor-Hang-High Hang) Sets 1-4: 65% Sets 5-6: 70% Sets 7-8: 75% WOD: “Benchmark Workout” Nasty Girls 3 Rounds for time of: 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans (135/95#)
Strength:5 Rounds of: 0:30 Max Strict Press @ 60% of 1 RM Rest 0:30 0:30 Max Strict Pull-Ups Rest 0:30 WOD: 42-30-18 Pull-Ups, C2B Pull-Ups, Bar MU 21-15-9 Power Snatch (115/85#) *Workout goes as follows: 42 Pull-Ups 21 P. Snatch 30 C2B Pull-Ups 15 P. Snatch 18 Bar MU 9 P. Snatch
Strength:5 sets x 5 reps Overhead Squat @ 75-80% 1 RM Snatch Superset with: 10 DB Row each arm *Perform 5 OHS, 10 DB R arm, 10 DB L arm. Repeat for 5 rounds. WOD: 5 Minutes to establish a heavy Deadlift Rest 2 minutes, Then, 5 min AMRAP: 3 Deadlift (75% of heavy) 6 […]
Strength:Every 1:45 for 10:30 (6 sets): Squat Clean + Hang Clean + Front Squat + Jerk @ 70% of 1 RM WOD: For Time: 50 Slam Balls (20/15#) 50 Hand Release Push-Ups 50 KB/DB Thrusters (35/25#) 50 Calorie Row
Strength: Set up for workout. WOD: “Ally going away workout” 2 Rounds of: 12 minute AMRAP: 1 Rope Climb 6 Burpee Box Jump Overs (24/20″) 20 Deadlift (145/105#) *Rest 2 min between rounds. Then, 6 Rounds for time of: 1 Rope Climb 20 Sit-Ups 16 Power Cleans (95/65#) **Workout goes as follows: 12 min AMRAP […]
Strength:7 min EMOM: Front Squat x 2 reps @ 80% of 1 RM Immediately into: Every 2 minutes for 8 minutes (4 sets): Front Squat x 5 reps @ 65% of 1 RM WOD: “Partner Workout” In a team of 2, complete the following For Time: 100 KB Swings (1.5/1 pood) 100 Calorie Bike (800 […]
Strength:Every 1:15 for 10:00 (8 sets): Power Snatch + Hang Snatch (Power or Squat) *Build to a 60-65%. WOD: For Time: 21-15-9 GHD Sit-Ups Overhead KB Walking Lunges (2/1.5 pood; ONLY ONE KB) *After each round, perform 15 Pull-Ups
Strength:“Barbell Conditioning” Every 3 minutes for 12 minutes (6 sets): 8 Touch and Go Power Clean + 8 Push Jerks *Build to a heavy. WOD: 3 Rounds for time of: 5 Power Clean (205/145#) 50 ft Handstand Walk
Strength: Every 90 seconds for 9 minutes (6 sets): Bent Over Barbell Row x 8 reps + Max effort Strict Pull-Ups WOD: 18 minute AMRAP: 150 Double Unders 75 Air Squats 25 Hand Release Push-Ups 75 Burpees 150 Calorie Row
Strength:Set up for workout. WOD: “Holbrook” 10 Rounds for time of: 5 Thrusters (115/85#) 10 Pull-Ups Sprint 100 m *Rest 1 minute between rounds.
