Strength: Front Squat (week 2 of 4)
70% x 3 reps
80% x 3 reps
90% x Max reps
WOD: For Time
10 Deadlifts 275/185
20 Chest to Bar Pull-ups
20 Pistols
10 Deadlifts
20 Chest to Bar Pull-ups
20 Pistols
10 Deadlifts
L3: 225/155
L2: 185/125
L1: 135/95
Strength: Bench Press (week 2 of 4)
70% x 5 reps
85% x 3 reps
1RM
WOD: For Time
25 Hang Power Cleans 135/95
50 Box Jump-Overs
25 Hang Squat Cleans
ADV: 155/105
L3: 115/75
L2: 95/65
L1: 75/55
SWEAT: Fight Gone Bad “ Team Style”
3 Rounds
2 minutes of Wall Balls 20/14
2 minutes of SDHP 95/65
2 minutes of Box Jumps 24/20
2 minutes of Push Press 95/65
2 minutes of Rowing, Bike, Ski
1 minute of rest in between rounds
Strength: Back Squat (week 2 of 4)
70% x 3 reps
80% x 3 reps
90% x Max reps
WOD: AMRAP 15
30 Double-unders
15 Wall Balls 20/14
30 Double-unders
15 Alt. DB Snatches 50/35
Strength: Split Jerk (week 2 of 4)
70%x 3 reps
80% x 3 reps
90% x Max reps
WOD: AMRAP 10
7 Bar Over Burpees
8 Front Rack Lunges 95/65
9 Shoulder to Overhead
L3: 75/55
L2: 65/45
L1: 55/35
SWEAT: 0:00-10:00
4 Rounds
200m Row
50 Double-Unders (100 singles)
10:00-20:00
30-20-10
DB Push Press 50/35
15 Burpees
20:00-30:00
40-30-20-10
Russian KB Swings
Tuck-Ups
30:00-36:00
AMRAP 6
10 Air Squats
10 Wall Ball Sit-ups
Strength: EMOM 15
3 Power Cleans 135/95
3 Front Squats
3 Push-Jerks
*All in the same minute
WOD: AMRAP 7
10 Front Rack Lunges 135/95
15 Wall Balls 20/14
Rest 2 minutes
AMRAP 7
10 Back Squats 135/95 (from the floor)
15 Toes to Bar
Strength: Bench Press (week 2 of 4)
65% x 5 reps
75% x 5 reps
85% x Max reps
*After each set 1 minute sprint on the Assault Bike
WOD: 5RFT
20 Russian KB Swings 70/53
25 Abmat Sit-ups
40 Double-Unders
Strength: Every 2 minutes for 20 minutes (10 rounds)
10/7 Cal Bike
2 Clean + Jerks (climbing)
WOD: 2RFT
50 Push Jerks 95/65
25 Toes to Bar
*EMOM 4 Burpees
*Start with burpees
*You must pause at the top of the jerk and show control before lowering the barbell. You must complete all 50 jerks before moving onto the toes to bar.
Strength: Snatch
In 15 minutes to establish a 1RM Snatch
WOD: For Time
25 Cal Row, Bike, Ski
25 Box Jump Overs 24/20
50 Wall Balls 20/14
25 Box Jump Overs 24/20
25 Cal Row, Ski, Bike
Strength: Front Squat (week 1 of 4)
5 @60%
5@70%
Max @ 80%
WOD: Every 3 minutes for 15 minutes:
10 Hang Power Cleans 115/75
10 Pull-ups
10 Front Squats
10 Bar Over Burpees
SWEAT: In Teams of 2, For Time
80 Back Squats 355/95 (from the floor)
60 Toes to Bar
50 Cal Row, Bike Ski
80 Front Squats
60 Toes to Bar 95/65
50 Cal Row, Bike Ski
80 Front Rack Lunges 75/55
60 Toes to Bar
50 Cal Row, Bike Ski
Only 1 person can work at a time, split the reps evenly.
*35 min Time CAP
Strength: Every 2 minute for 6 minutes
20 DB Walking Lunges
WOD: “Nate”
AMRAP 20
2 Muscle-ups (scale to 4 Ring Dips)
4 HSPU
8 KB Swings 70/53
Strength: Bench Press (week 1 of 4)
60% x 5 reps
70% x 5 reps
80% x Max reps
WOD: AMRAP 5
20 Double-Unders
10 Air Squats
Rest 1 minute
AMRAP 5
5 DB Man Makers
10 Box Jumps 24/20
Rest 1 minute
AMRAP 5
5 V-ups
10 Push-ups
Strength: Deadlift (week 1 of 4)
60% x 5 reps
70% x 5 reps
80% x Max reps
WOD: AMRAP 15
15/12 Cal Row or 10/7 Bike, Ski
5 Clean + Jerks 135/95
15 Pull-ups
Rx:
Round 2: 155/105
Round 3: 165/110
Round 4: 175/115
Round 5: 185/120
Round 6: 195/125
Round 7: 205/130
Scaled: Add 5-10lbs each round
L3: 115/75
L2: 95/65
L1: 75/55
Strength: Split Jerk (week 1 of 4)
65%x 5 reps
75% x 5 reps
85% x Max reps
WOD: In teams of 2, AMRAP 14
7 Bench Press 135/95
30 Double-Unders
*Partners will alternate full rounds
Strength: Backsquat (Week 1 of 4)
60% x 5
70% x 5
80% x max reps
WOD: For Time
10-9-8-7-6-5-4-3-2-1
DB Thrusters 50/35
Toes to Bar
Burpees
*18 min cap
Happy early birthday Kieran! Don’t forget to do your burpees tomorrow!
SWEAT: In Teams of 2
0:00-15:00
42-30-18
Front Squat 135/95
Burpees Over the Bar
HSPU
15:00-23:00
Pick One
1) 100 Cal Ski
2) 100 Cal Bike
3) 2,000m Row
23:00-36:00
4 Rounds
40 Wall Balls
30 Toes to Bar
20 KB Swings 70/53
*Only 1 person is allowed to work at a time.
Strength: Every 2 minutes for 12 minutes, 1 Power Snatch + 1 Hang Power Snatch (climbing)
WOD: AMRAP 18
7 Cal Bike, Row, Ski
7 Clean + Jerks 135/95
7 Wall Balls 20/14
If you complete 10 rounds, stop early and record your time.
L3: 115/75
L2: 95/65
L1: 75/55
Strength: Strict Press + Push Press
4 Sets of 3 Strict Press + Max reps Push Press
WOD: For Time
30 Push Jerks 115/75
30 Push-ups
60 Goblet Lunges 70/53
30 Push-ups
30 Push-Jerks
L3: 95/65
L2: 75/55
L1: 65/45
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