Strength:
5 rounds of:
Barbell Complex
3 Snatch Grip Deadlifts
1 Power Snatch
2 Hang Squat Snatch
3 Overhead Squats
*You may increase weight across all 5 sets. The Power Snatch is meant to come from the ground and should be as close to touch and go as possible, Deadlifts should be touch and go as well.*
Metcon:
AMRAP X 12 minutes
6 Push-Press (103/155)
12 OAA Dumbbell Snatch (55/70)
18 Toes to Bar
*At least 3 Rounds to Rx. They are push-press, no jerks.*
Read MorePartner WOD!!!
Metcon:
20 Rounds
7 Power Cleans (73/115)
7 Thrusters (73/115)
7 Bar Facing Burpees
*One partner does a full round then the other partner goes. 10 rounds each. 30 minute cut-off*
Read MoreStrength:
Every 2:30 x 6 Rounds
5, 5, 5, 3, 3, 3
Back Squats
*Start Moderate and get as Heavy as possible.*
Metcon:
15-12-9-6-3
Overhead Squats (103/155)
Chest to Bar Pull-ups
Box Jumps (24/30)
*12 minute cut-off*
Read MoreMetcon:
-Start with 100 Double-Unders-
4 Rounds
18 Push-ups
12 Power Snatch (93/135)
6 Wall Climbs
-End with 100 Double-Unders-
*22 minute cut-off*
Read MoreStrength:
EMOTM X 10 minutes
Odd- 1 minute Static Hold at Waist
Even- 4 touch and go Power Cleans
*After the minute hold is up go right into the 4 power cleans, then rest. Should be as heavy as possible*
Metcon:
4 Rounds
10 Deadlifts (183/265)
15 Burpees Over the Bar
*10 minute cut-off*
Read MoreMetcon:
30-20-10-5
Front Squats (93/135)
Atomic Sit-ups (35/45)
*You must start each round with a 400m Run. 20 minute cut-off*
Read MoreStrength:
Every 90 seconds X 6 Rounds
2 Split Jerks
Metcon:
AMRAP X 10 minutes
12 Shoulder to Overhead (93/115)
15 Pull-ups
*At least 5 rounds to Rx*
Read MoreMetcon:
AMRAP X 25 minutes
8 Dumbbell Hang Squat Clean Thrusters (35/55)
16 Deadlifts (153/225)
800m Run
*At least 4 Rounds to Rx. Just get out the door by 25 for your last round to count*
Read MoreStrength:
4 Rounds of –
Kettlebell Compex
3x/Arm
KB Hang Clean
KB Jerk
KB Hang Snatch
*Rest as needed between rounds. If you are not familiar with the KB Clean & Jerk and/or the KB Snatch, google it, there are some good video tutorials and explanations*
Metcon:
3 Rounds
10 Back Squats (93/135)
20 Pistols
30 Wallballs (14/20 @ 9/10ft)
*12 minute cut-off*
Read More
Metcon:
20-15-10-5 *
Back Rack Lunges (93/135)
Handstand Push-ups
-Rest 1 minute-
End With…
AMRAP X 3 Minutes
Hanging Knee Raises
*You must complete 10 Kettlebell Swings (55/70) after EACH movement, so your rounds will go like this:
Rd 1- 20 B Rack L, 10 KBS, 20 HSPU, 10 KBS
Rd 2- 15 B Rack L, 10 KBS, 15 HSPU, 10 KBS
Rd 3- 10 B Rack L, 10 KBS, 10 HSPU… And continue this until all reps are complete. Once you complete the 20-15-10-5 rep scheme you will rest 1 minute then complete the AMRAP. Score will be time completed the 20-15-10-5 and reps completed on HKR. 15 minutes and at least 75 HKR to Rx.*
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