Skill/Strength:
3 rounds
10 push presses (135/95)
90 second bike/row
Rest 2 mins
Rest additional 3 mins for total of 5 after 3rd round
3 rounds
5 front squats (135/95)
90 second bike/row
Rest 2 mins (no rest after round 3)
Then 3 rounds
8 burpees
8 push ups
8 jump squats
Skill/Strength: 3-4 rounds of 10 bulgarian split squats and 10 barbell bent over rows
WOD:
Run 800m
15 HSPU (sub seated DB presses)
15 GHD sit ups
Run 400m
10 HSPU
10 GHD sit ups
Run 200m
5 HSPU
5 GHD sit ups
Skill/Strength: Back Squats 20-10-5 (50%, 60%, 70%)
Complete a 1 min plank hold between
WOD: EMOM for 10 mins
6 clean and jerks (135/95)
Skill/Strength: 15 mins to work on 3 hang power snatches plus 2 OHS
or more experienced athletes work on a set of 3 heavy full squat
snatches. The focus of this is technique!
WOD: 4RT
200m run
10 ring dips
100m run backwards
10 SDHP (115/75)
Warm Up:
2x
5 burpees
10 v-ups
15 squats
2x with a bar
10 hang power cleans
10 jerks
10 back squats
Skill/Strength:
3-4 rounds
20 sit ups
20 floor wipers
5 strict toes to bar
WOD: 10-9-8-7-6-5-4-3-2-1
Power Cleans (95/65)
Jerks
Back Squats
Bar facing burpees
*this should be a weight that you can move fast and not have to break
up much. Should be under 20 mins to complete
Warm Up:
2x
100 m run
25 jumping jacks
10 glute bridges
10 push ups
2x with a bar
10 muscle cleans
10 strict presses
Skill/Strength: EMOM for 18 mins
Min 1 - 6 to 8 muscle cleans to strict press
Min 2 - 15 KBS
Min 3 - Rest
WOD:
20 mins with a partner (you go I go each round format)
100m run
15 lateral jumps
20 mountain climbers
*partner A completes all 3 then partner B completes all three
Warm Up:
Run/Bike/Row 2 mins
2x
10 push ups
10 air squats
5 pull ups/ring rows
5 burpees
10 bird dogs
WOD:
40 mins to complete:
100 DUs
80 up/downs (no push-up burpee)
60 air squats
40 back extensions (or supermans)
200m farmer carry (50/35 DB or KB)
40 pull ups
60/40 calories row
80 walking lunges
1000m bike
Warm Up;
Run 200m
3x
10 PVC lunge pass throughs
10 air squats
3x with bar
10 good mornings
10 RDLs
10 back squats
Skill/Strength: 10 mins 3-4 rounds
6 back rack lunges
15-20 heel elevated goblet squats
WOD:
10 min AMRAP
20 DB deadlifts (RX+ 50/35) (RX 40/25)
15 thrusters
35 DUs
Warm Up:
200m run
3x
15 v-ups
10 push ups
15 super mans
20 walking lunges
WOD: EMOM
0-3 - 12/10 calorie row
4-6 - 12 GHD sit ups
7-9 - 12/10 calorie row
10-12 - 15/12 T2B
13-15 - 100m runs
16-18 - 15/12 reverse sit ups
19-21 - 100m runs
22-24 - 15 back extension
Skill/Strength: EMOM for 20 mins
min 1 - 50 DUs
min 2 - 5 jerks (increase each round)
min 3 - 10 lateral raises
min 4 - rest
*repeat for 20 mins
WOD:
10 min to complete
75 push presses (115/75)
*start with 5 burpees and then complete 5 at the top of every minute
*scale to 3 burpees
*10 min cap