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Warm Up:
5 strokes on rower using arms only
5 strokes on rower using legs only (heels down)
:15 handstand hold
x2-3 sets
Strength:
A1.) DB Step Up 4 sets 7/7; rest :30 between legs rest :60 between sets
A2.) V-Up 4 sets of 15; rest :60s
A3.) Deficit Push Up (4in deficit) 4 sets of 15; rest :60s
Strength:
A. Strict Supinated Pull Up 3 sets 5-7 (supinated hands away from face)
B. EMOM 10min 7 Kipping pull ups
“Karen”
Level 1 (RX) 150 wall ball for time 20/14 (both to 10ft target)
Level 2 (Intermediate) 150 wall ball for time 20/14 (both to 9ft target)
Level 3 (Beginner) 150 wall ball for time 14/10 (both to 9ft target)
Strength:
A. Front Squat 5-5-3-3-1-1; rest 90s-120s
*This should be taken from the ground. The reason is any competition or open format it will ask for it from the ground. To Save room have people partner up. Partnering up it gives everyone an extra push and saves room.
Level 1 (RX)
30-20-10
Shoulder to overhead 135/95
Box Jump 24/20
For time
*must jump no step up
Level 1 (RX)
400m run (together)
50 Synchro Toes 2 bar
50 hang power cleans 155/105 (divided 25/25)
50 Synchro burpee
50 hang power cleans 155/105 (divided 25/25)
50 Chest to bar (divided 25/25)
400m run (together)
For time
Strength:
Seated Z Press w/kettlebell 4×8; rest 60-90s
Strength:
Every 1:15 for 5 Sets
1 Snatch High Pull + 1 Power Position Hang Snatch + 1 Snatch
*recieve the hang and the snatch in the squat
Strength
Seated DB Press 5 sets 7/7 (each); rest :30 btwn arms / :60 btwn sets
WOD
Level 1 (RX)
10min AMRAP
2 toes 2 bar
2 sit ups
2 air squats
4 toes 2 bar
4 sit ups
4 air squats
etc…
WOD – 2 person teams, relay style = partner 1 completes entire workout then tags in partner 2 to complete the entire workout
For Time
“Jackie”
RX
1,000 m row
50 thrusters 45/35
30 C2B pull-ups
WOD
RX
Partner 1
0-2 minutes – Max HSPU
2-4 minutes – Rest
4-6 minutes – Max Dubs
6-8 minutes – Rest
8-10 minutes – Max Back Squat 185/135
Partner 2
10-12 minutes – Max Back Squat
12-14 minutes – Rest
14-16 minutes – Max Dubs
16-18 minutes – Rest
18-20 minutes – Max HSPU
Rep Scheme 21-15-9 (30 minute time cap)
RX (both movements are synchro at the top of the movement)
Synchronized Alternating DB Snatches 50/35
Synchronized Jumping Bar Muscle-ups *
*height of box – athlete should be able to stand upright with their head under the pull-up bar (their head may touch the bar, but must be standing upright – use your judgment if it is close)
