Warm Up: – EMOM 8
1. Run, Row, OR Jump – 45 sec
2. Rack position mobility – 45 sec
Then; 4 min barbell warmup
Strength: – EMOM 8
1 Hang power clean w/3 sec pause + 1 Front Squat
WOD: – AMRAP 7
3 Hang power cleans @ 225/155
100m run
Core Conditioning: – 3 x 45 sec each
Banded plank
Banded hip bridge
Warm Up: – Run or Row 4 min
4 min medball clean movements
2 min push press movements
Strength: – Front Squat (25 min)
A. Build to a 1RM with 5 sec / 12 sec pause
B. 3 x 3 @ 85% with same pause scheme
WOD: – AMRAP 10
20 Medicine Ball Cleans @ 20/14
10 Push Press @ 115/85
Warm Up: – Run 400m
25 wallballs
15 calorie row
10 box jumps
Then 10 min Back Squat warmup
PARTNER WOD: – For Time
70 Back Squats @ 225/155
120 Burpee Box Jump Overs @ 24/20
Complete in any order. One person
works at a time.
Warm Up: – 5 min Dynamic warmup
Mobility: – 90 sec each
Lacrosse ball trap smash
Foam roller thoracic extension w/PVC
Banded hip flexor stretch
Skills: – Split Jerk footwork
WOD: – E:2 min for as long as possible
1 Power Clean + 2 Front Squats + 1 Split Jerk
Begin @ 95/55, adding 10 lbs each set
Warm Up: – AMRAC 6
5 pushups w/5 sec descent
10 kb walking lunges @ 35/26
15 sec HS hold
20 sec PVC dislocates
Then; 25 pullups in 3 sets or less
WOD: – For time:
400m Double Kb Farmer Carry @ 70/53
200m Double Kb Front Rack Carry @ 70/53
100m Double Kb Overhead Carry @ 70/53
50 HSPU (as few sets as possible; NTE 7)
Mobility: – 90 sec/per side OH banded pec stretch
3 min core smash w/45 plate
3 min foam roll spine
Warm Up: – AMRAC 6
10 air squats
5 kb swings w/2 sec pause at top
20 kb "goblet" walking lunges
5 GHD situps w/5 sec descent
30 sec rack position mobility
Then; 3 min barbell warmup
Strength: – Front Squat
A. Build to a 1RM w/ 5 sec pause bottom / 12 sec pause top
B. 4 x 2 @ 85% w/ same pause scheme
WOD: – AMRAP 15
10 GHD Sit-ups
10 Hang Power Cleans @ 135/95
20 Mtn Climbers (2-count)
20 Air squats
40 Double Unders (1 min cap)
Warm Up: – AMRAC 7
5 burpees to OH target
5 front-to-back shoulder press
5 kb SDHP w/2 sec pause at top
5 snatch grip deadlift
5 hang power snatch + OHS
Strength: – Superset A & B
A. 3 sets ME strict ring dip w/2 sec pause at top
B. 3 sets ME "diamond" pushups
C. 1 set ME shoulder press @ 95/65
WOD: – Snatch
8 x 1 : Complex (snatch high-pull + hang squat snatch)
Warm Up: – 6 min KB warmup
Skills: – Tire Flip
WOD: – "T-Rex"
E:2 min for 24 min
1. Push Press @ 95/65
2. 100ft Sled Pull @ 180/135
3. Back Squat @ 95/65
4. Tire Flips
Warm Up: – AMRAC 8
4 burpees to OH target
6 candlesticks
8 kip swings
10 kb swings @ 44/26
Then; 5 min barbell warmup
WOD: – AMRAP 12
6 hang power cleans @ 155/105
12 T2B
18 pushups
Mobility: – 90 sec per side
Banded hamstring stretch
Foam roll calf
Banded hip flexor stretch
Lacrosse ball trap smash
Warm Up: – 200m medball run
6 min barbell warmup
Strength – Find a heavy 3-rep OHS in 12 min
WOD: – AMRAP 20
400m run OR row
20 GHD situps
10 OHS @ 95/65
Cash-Out: – 50 pushups @ 25/10
