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Fitness / Performance
Strength
4 sets
Push press X 6
Plank hold X :90
WOD
5 – 1:00 rounds
10 KB swings 70/53
Max rep thrusters 75/55 with remaining time!
Rest 1:00 between rds
Score = total thrusters
Performance
Gymnastics
4 sets
Weighted pull ups X 4
Max rep pull ups
WOD
Amrap 12
20 slam balls 30/20
20 box jumps24/20
200 m run
Performance
Olympic
Cleans
5 x 1.1.1.1
WOD
3 RFT
15 deadlift
12 hang power clean
9 front squats
6 jerks
135/95
Performance
Olympic
6 sets
1 snatch balance + 3 OHS
WOD
For time
12 power snatch 115/75
12 box jumps 30/24
9 ps
9 bxj
6 ps
6 bxj
Run 800m
Performance
Strength
Back squat
Build to 85-90% 1 RM
Then
3 sets
Back squat X 3
KB bent over row X 10 each arm
WOD
1000m row
Then
3 rds
30 dubs
20 KB swings
10 STRICT HSPU
Performance
Strength
Push press
5×5 build to 5RM
WOD
EMOM 16
Even – 10 burpees
Odd- power clean
PC weight= pick the heaviest you can complete for 8 rds (40 reps )
Performance & Fitness
Front rack lunges X 8 each leg
Turkish get up X 3 each arm
Hollow hold X :30-:45
WOD
Amrap 5
10 front squat 115/75
20 sit ups
Rest 2:00, then repeat
Performance
Strength
Bench press
3 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%
1 @ 100% +
WOD
4 sets
:60 max cal row
:20 rest
:60 push ups
:20 rest
:60 Supinated grip pull ups
:90 rest
Performance
Strength
Overhead squat
5×3 climbing
WOD
Teams of 2
Amrap 20
5 power clean 155/105
10 Lat over bar burpees
15 wallballs 20/14
Alt each exercise
Ex. Part A power cleans
Part B burpees
Part A wallballs
Part B power cleans
Performance
Strength
Deadlift
5 @ 75%
3 @ 80%
1 @ 85%
5 @ 80%
3 @ 85%
1 @ 90%
WOD
3 RFT
25/20 cal row
15 box jumps 30/24
15 HSPU
