Strength/Skill: 3-3-3-3-3 Jerks and 10 GHD back extensions between sets
WOD: 15 min AMRAP
3-6-9-12-15…
Box Jumps Over
100m run
*add 3 reps to the box jump overs after each run
Strength/Skill: 3-3-3-3-3 Jerks and 10 GHD back extensions between sets
WOD: 15 min AMRAP
3-6-9-12-15…
Box Jumps Over
100m run
*add 3 reps to the box jump overs after each run
Strength/Skill: 3 rounds of 10 plate sit to stand and 1 min plank
WOD: The Ghost
6 rounds:
1 min row for calories
1 min burpees
1 min DUs
1 min rest
Strength/Skill: 3-3-3-3-3 splits jerks from rack and 10 pistols between sets
WOD: 20 min AMRAP
10 power cleans (135/85)
10 front squats
10 lateral jumps over bar
Run 200m
Strength/Skill: 3-3-3-3-3 clusters (squat clean thrusters)
WOD: 15 min AMRAP
3-6-9-12…..add 3 reps each round until 15 mins
Pull-Ups
Squats
Run 100m
Strength/Skill: 3×5 power cleans and 5 single leg ball slams after each set
WOD: 12 min AMRAP
5 manmakers
20 DB step ups
Strength/Skill: 5×5 jerks from rack and 6 single leg squats off box each leg
WOD: 5 min AMRAP
10 ring dips
20 abmat sit ups
Rest 2 mins
6 min AMRAP
10 pull-ups
10 pistols
10 GHD back extensions
Strength/Skill: Jerks 5-5-5 then 3010 tempo strict press 15-12-10 reps
WOD: 10 min AMRAP
7 T2B
7 HSPU
7 Pull-ups
7 Ring Dips
Strength/Skill: EMOTM for 10 mins 1 clean, 1 hang clean and 1 hang power clean
WOD: 10 min AMRAP
20 DUs
5 HSPU
20 DUs
10 pull-ups
Strength/Skill: Front Squats 5-5-5-5-5 (3010 tempo)
WOD: 3 rounds
4 mins to
Row 250m
Run 200m
Max DUs
Strength/Skill: EMOTM for 10 mins – 100m SPRINTS
WOD: 5 min AMRAP
25 push jerks (95/65)
50 DUs
Rest 2 mins
20 front squats (95/65)
Run 100m