WODS

6/23 Saturday

A. close grip bench press – build to a tough double fast B. hang power clean – build to a max single fast + Partner wod 2 bells: farmers walk 800 m for time team effort sharing – 1 heavy…

1X20 Back Squat Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you…

6/20 Wednesday

12 minutes Snatch Balance practice -then- 15 minute AMRAP of: 15 OHS 95/65# 30 Lateral Jumps (over BB) 45 Ab-Mat Situps

6/19 Tuesday

5X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 60 sec. -then- For time: 6 Pistols (alternating) 6 HSPU 6 Burpee Over-The-Box Jumps 20″ 8 Pistols (alternating) 8 HSPU 8 Burpee Over-The-Box…

6/17 Monday

2 Touch & Go Snatches (full squat) EMOM for 6 minutes @ 70%. -then- 5 rounds for time of: 45 sec. AMRAP C2B Pullups 15 sec. Rest 45 sec. 5 Front Squats + 3 Push Jerks @ 135/95# 15 sec.…

6/16 Saturday

6/15 Friday

A. TGU – Build to a tough 1 rep in 10 minutes B. COVP Chin Ups – 12 unbroken per set x 10 sets; rest 2 min C. 120m shuttle run; rest 2min x 4

6/13 Wednesday

3 sets: 8 TnG power clean unbroken Run 400 m @ 90% rest 2 min + 3 sets: 8 Tough Bench Press Row 400 m @ 90% rest 2 min + AMRAP in 5 min: 5 HSPU 5 COVP chin…

6/12 Tuesday

12 Minutes to establish a 1RM Back Squat. -then- 3 rounds for time of: 75 Double-Unders 20 Pistols (10l/10r – alternate) 10 Push Jerks 135/95#

6/11 Monday

Hang Snatch + OHS + Snatch Balance + OHS @ 65% (Snatch); 5x2reps; rest 75 sec. + For time: Run 400m 20 Burpees -rest 2:00 Run 400m 15 Burpees -rest 1:30 Run 400m 10 Burpees

6/9 Saturday

“Hope” Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after…

6/8 Friday

6/6 Wednesday

12 minutes to establish a 3RM STRICT Weighted Pullup. + 5 rounds for total work time of: Run 200m 10 KBS 32/24kg 15 Burpees *Rest 2 minutes after each round.

6/4 Tuesday

5X2 Power Clean + Push Jerk @ 70% – rest 75 sec. + “Elizabeth” For time 21-15-9 of: Squat Cleans 135/95# Ring Dips

6/4 Monday

15 minutes to establish a 1RM Back Squat + For time: 9 Thrusters 115/85# 50 Double-Unders 7 Thrusters 115/85# 50 Double-Unders 5 Thrusters 115/85# 50 Double-Unders

6/2 Saturday

Hang clean pull + Hang squat clean (mid-thigh)@ 65% – 2(1+1) x 5: rest 90sec + Every minute on the minute for 10min: 3 TnG Power Cleans @ 60% (1rm any style) + EMOM for 10min: 3 Barbell Rollouts +…

6/1 Friday

1X20 Back Squat *Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you…

5/30 Wednesday

5 min OHS warm up -then- Every Minute on the Minute for 10 minutes: 1 Snatch Balance (Speed and Position must be perfect to go up in weight) + 4 rounds for time of: Run 400m 15 C2B Pullups