WOD
Saturday’s Team WOD: Running, Double Unders, Wall Balls, Squat Cleans
CONDITIONING
In teams of 3:
Buy-in: 2 Mile Run (weather permitting)
Then,
3 Rounds of:
150 Double Unders
90 Wall balls (20, 14)
30 Squat Cleans (135, 95)
*One person works. Split as needed.
Rx+:(Done in teams of 2) (30, 20) (20 Minutes of Zone 1 Recovery work post Metcon – i.e. row, run, bike at a conversatinal pace)
30:00 Time Cap
Friday’s WOD: Bench Press, KB Rows Uni-Lateral & Push Press, Toes to Bar
STRENGTH
1a) Bench Press: 5 x 5. Rest 45s.
– Build in weight each set
– Goal – beat last weeks final weight if you’re feeling good.
1b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
– 1 challenging weight for all sets
– use the same weight as last week
CONDITIONING
10 RFT:
10 DB Push Press (50, 35)
10 T2B
15:00 Time Cap
Thursday’s WOD: Power Clean, Squat Clean Complex & More Cleans and Burpees
STRENGTH
Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets. Rest 90s-2:00
– Beginner: Focus on technique for all 10 sets.
CONDITIONING
Every 4:00 x 5 Sets:
15 Hang Power Cleans (135, 95)
15 Bar Facing Burpees
Wednesday’s Partner WOD: DB Snatches, Squats, Rowing, Farmer Carry Relay
CONDITIONING
With a running clock with a partner:
0:00 – 8:00
10 Alt. DB Snatches (50, 35)
10 Air Squats
10/8 Calorie Row
*One athlete completes a full round at a time
10:00 – 20:00
Farmer Carry Relay x 100 Ft. Intervals – AHAP
*One athlete completes a full round at a time
22:00 – 30:00
Recovery – easy bike or row or jog
*Done individually
Tuesday’s WOD: Gymnastics & Annie😉
STRENGTH
Gymnastics EMOM
EMOM 12:
Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-up or 10 DB Push Press – neutral grip
Minute 2: 15 Hollow Rocks w. KBS overhead or 15 Hollow Rocks or 15 Hollow Rocks w. knees in
Minute 3: 2 Legless Rope Climbs or 7 Strict Pull-ups or 12 Ring Rows
CONDITIONING
“Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups
10:00 Time Cap
Monday’s WOD: Heavy Front squats, KB Thrusters
STRENGTH
Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00
– Beginner: 5 x 5, only adding weight if form permits.
CONDITIONING
AMRAP 6:
KB Thrusters (53, 35)
*Done with TWO KBS
WOD: Row, Double Unders, Wall Balls, Hang Power Cleans
CONDITIONING
AMRAP 12 in teams of 2:
24 Calorie Row
100 Double Unders
24 Wall balls (20, 14)
Rest 2:00
AMRAP 12:
24 Hang Power Cleans (135, 95)
100 Double Unders
24 Calorie Row
*One person works. Split as desired.
WOD: Bench Press, KB Rows, Hang Power Snatch, Barbell Rows, Chin Ups
STRENGTH
1a) Bench Press: 5 x 5. Rest 45s.
– Build in weight each set
1b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
– 1 challenging weight for all sets
CONDITIONING
4 Rounds of:
20 DB Hang Power Snatch (50, 35) (10 each)
15 Barbell Rows (95, 65)
10 Strict Chin-ups
Rest 2:00
WOD: Back Squat, Power Clean, Front Rack Reverse Lunges, Front Squat
STRENGTH
Back Squat: Build to a heavy 5 in 7 sets. Rest 2:00
– Goal: Beat last weeks weight if you’re feeling good.
CONDITIONING
“Crazy Train”
AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)
WOD: Row, Run, Single Unders, Air Squats, Push Ups
CONDITIONING
For total time:
500 Meter Row
400 Meter Run
200 Single Unders
Rest 2:00
500 Meter Row
400 Meter Run
100 Air Squats
Rest 2:00
500 Meter Row
400 Meter Run
100 Push-ups
*30:00 Cap
WOD: Push Press, Chin Ups, Toes to Bar, Box Jumps, Crossbody Carry
STRENGTH
1a) Single Arm DB Push Press – neutral grip: 4 x 6 ea. Rest 45s.
1b) Strict Chin-up: 4 x 6. Rest 45s.
CONDITIONING
EMOM 16:
Minute 1: 15 Push Press (115, 75)
Minute 2: 15 T2B
Minute 3: 15 Box Jumps w. a step down (24, 20)
Minute 4: 100 Ft. Crossbody Carry
WOD: Deadlift, KB Swings, Squat Thrusts
STRENGTH
Deadlift: Build to a heavy 3 in 10 sets. Rest 2:00
– Touch n go reps
*Beat last weeks weight by 5#s
CONDITIONING
For time:
100 Russian KBS (70, 53)
*EMOM: 5 Up Downs
*This workout STARTS with 6 up downs