WOD

STRENGTH

Bench Press – close grip: Heavy 4 in 7 sets. Rest 2:00
– Slightly inside of shoulder width
– Shoot for 85% of 1RM if Known

CONDITIONING

For time:
40-30-20-10
DB Hang Power Cleans (50s, 35s)
Push-ups
4-3-2-1
Legless Rope Climbs

Rx+:(HR Push-ups)
20:00 Time Cap

Accessory:

Ring Rows: 4 x 15. Rest 60s.
– people should use an angle that is “easy” for them as 15 reps per set will accumulate fast.
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

STRENGTH 

Box Squat – Wide Stance/Parallel Box (13-15″): Build to a heavy set of 5 in 7 sets. Rest 2:00
– Sit Back on the box slightly – no touch n go
– Lumbar tight – vertical shin if possible
– Control Eccentric/Explode through concentric range of motion
– You’ll see this next week for a 3RM
– Shoot for 80% of Box Squat 1RM if known

CONDITIONING

“Karen”
For time:
150 Wall balls (20, 14) (10′, 9′)

Rx+:(UB for as long as possible)
11:00 Cap
*Run two heats and have athletes judge each other like an Open WOD.

Accessory:

Prone Banded Hamstring Curls x 100 total reps. Rest as needed.
Then,
Oscillatory foam roll lateral Hips x 60s each side.

CONDITIONING 

AMRAP 20 with a partner – ascending reps:
3 Deadlifts (225, 155)
3 Burpee Pull-ups
100 Meter Run
6 Deadlifts (225, 155)
6 Burpee Pull-ups
100 Meter Run
9 Deadlifts (225, 155)
9 Burpee Pull-ups
100 Meter Run
And so…
*One person works – split as desired.

Accessory:

1a) Barbell Curls 21s: 3 x 21. No rest.
1b) Push-ups: 3 x 21. Rest 60s.
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

STRENGTH 

1) Snatch: Heavy 1 in 12 sets. Rest 90s.
– Goal is to hit 90% of 1RM if known
– Any style snatch is acceptable today

2) Metcon Warm-up:
3 Rounds of:
3 Power Snatch
3 Overhead Squat
20 Double Unders
Rest 60s.

CONDITIONING

“Open Style”
AMRAP 7:
3 Power Snatch (95, 65)
3 Overhead Squats (95, 65)
30 Double Unders

Accessory:

Banded Glute Bridge: 3 x 10. Rest 60s.
– squeeze glutes for a 1 count at top of each rep
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

CONDITIONING

For time:
400 Meter Run
100 single arm Landmine Rows (45,25)
800 Meter Run
100 Push-ups 
1200 Meter Run
100 Air Squats
1 Mile Run
100 Abmat Sit-ups
*30:00 Time Cap

Accessory:

DB Biceps Curls 21s: 3 x 21. Rest 60s.
Then,
Global Foam Roll Calves x 60s each side.

STRENGTH 

1) Bench Press – medium grip: Build to a heavy 6 in 6 sets. Rest 2:00
– Shoot for 80% of 1RM if Known

CONDITIONING 

EMOM 12:
Minute 1: 15 Hang Power Cleans (115, 75)
Minute 2: 15 Pull-ups
Minute 3: 15 Wall balls (20, 14)
Minute 4: 15/12 Calorie Row (or 12/9 Calorie Bike)

Rx+:(EMOM 16) (C2B Pull-ups) 

Accessory:

Elbows Out Triceps Extensions: 3 x 15. Rest 60s.
– Slight incline bench if possible.
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

STRENGTH 

1) Thruster: Build to a 1RM in 10 sets from the rack. Rest 2:00

2) Metcon Warm-up:
3 Rounds of:
4 Thrusters
3 Bar Facing Burpees
Rest 60s
*progress to Thruster weight over the 3 rounds

CONDITIONING

“Jim Beam”
For time:
9-15-21
Thrusters (95, 65)
Bar Facing Burpees

9:00 Time Cap

EXTRA CREDIT

Prone Banded Hamstring Curls x 100 total reps. Rest as needed.
Then,
Foam Roll Lateral Hip x 60s each side.

METCON with a Partner:

AMRAP 24:00:
20 Sumo Deadlift High Pull (75,55)
20 Wall balls (20,14) (10′,9′)
20 Abmat Sit ups
20 Power Snatches (95,65)
100 Double Unders
*Oner person works at a time; split as needed.

STRENGTH 

Gymnastics Skill – Week #3
Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice.
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 30s Hard Effort Rowing or Bike

CONDITIONING 

EMOM 20:
ODD Minutes: 10 Calorie Row
EVEN Minutes: 100 Meter Run