STRENGTH:
Squat Clean
Find a 1 rep Max
WOD:
6 Min AMRAP:
4 Squat Cleans (135/95)
5 HSPU’s
6 Box Jumps (24/20)
-Rest 1 Minute-
5 Min AMRAP:
3 Squat Cleans (155/105)
4 HSPU’s
5 Box Jumps (24/20)
-Rest 1 Minute-
4 Min AMRAP:
2 Squat Cleans (175/115)
3 HSPU’s
4 Box Jumps (24/20)
STRENGTH:
Deadlift
Build to a heavy set of 3
WOD:
18 Min AMRAP:
12 Push Press (115/80)
10 Back Squat (115/80)
8 Burpees
150 m Run
WOD:
21-15-9**15-21
Thrusters (95/65)
Pull-Ups
**Run 400
STRENGTH:
Bench Press
7 x 4
WOD:
8 Rounds for Time:
8 Power Snatches (95/65)
10 Box Jumps (24/20)
12 Ring Dips
STRENGTH:
Squat Clean and Jerk
Build to a heavy 1 rep
WOD:
16 Min AMRAP:
5 Deadlifts (255/185)
10 KB Swings (53/35)
15 Air Squats
200 m Run/ 30 DU’s
STRENGTH:
Strict Press
8 x 3
Build up in weight
WOD:
18 Min AMRAP of:
10 Hang Cleans (115/80)
10 Front Rack Lunges (115/80)
10 Toes 2 Bar
200 m Run
STRENGTH:
Front Squats
8 x 3 @ 80%
WOD:
10 down to 1 of Shoulder 2 OH (135/95)
20 down to 2 of Wall Balls (20/14)
7 Burpees after each round
WOD:
12 Minutes of Max Reps:
1 Minute- Hang Squat Cleans (45/25 lb dumbells )
1 Minute- Burpees
1 Minute- Toes 2 Bar
2 Minutes- Hang Squat Cleans
2 Minutes- Burpees
2 Minutes- Toes 2 Bar
1 Minute- Hang Squat Cleans
1 Minute- Burpees
1 Minute- Toes 2 Bar
Wod starts and ends with 200 m Run
PARTNER WOD:
Partner A does:
5 Bent Over Rows (115/80)
5 Hang Cleans (115/80)
5 Shoulder 2 OH (115/80)
5 SDHP (115/80)
Partner B does:
Sit-Ups
The goal is “600” total sit-ups per team. Partners switch after Partner A completes 1 full round.
At the “150”, “300, and “450” mark for sit-ups, each partner must do 10 Burpees.
Partner on barbell finishes round before starting burpees.
STRENGTH:
10 Min EMOM:
5 Hang Cleans, 10 Sit-Ups ( same minute )
WOD:
20 Minute AMRAP:
5 Power Cleans (155/105)
10 Toes 2 Bar
15 KB Swings (53/35)
200 m Run / 35 DU’s
