
Skill: Oly Total
1 RM Snatch
1 RM Clean
*May be Power or Squat, but can only use one variation for both movements
WOD: Max Assault Bike calories in 1 minute
INTENT: This is an all-out sprint. EMPTY THE TANK!
1 RM Snatch
1 RM Clean
*May be Power or Squat, but can only use one variation for both movements
WOD: Max Assault Bike calories in 1 minute
INTENT: This is an all-out sprint. EMPTY THE TANK!
Skill: Every :90 for 6 rounds
Option 1) 2 T2B + 2 Pull ups + 2 Bar Muscle Ups
Option 2) 5 sets of 1 Pull Up + 1 T2B
Option 3) 5 Pullups
Option 4) 12 Beat/Kip Swings
WOD: 10 min Ladder
Option 1) 2 T2B + 2 Pull ups + 2 Bar Muscle Ups
Option 2) 5 sets of 1 Pull Up + 1 T2B
Option 3) 5 Pullups
Option 4) 12 Beat/Kip Swings
WOD: 10 min Ladder
A) Teams of 2: 1:1 30min clock
40 squat cleans (155/105)
40 HSPU (sub hand release push up)
60 Chest to bar pull ups
40 HSPU
40 squat cleans (155/105)
40 squat cleans (155/105)
40 HSPU (sub hand release push up)
60 Chest to bar pull ups
40 HSPU
40 squat cleans (155/105)
A) Push Press: 3RM
B) Metcon: 3 rounds for time
400m run
10 Shoulder to overhead (135/95)
15 Toes to bar
Buy out: 200m run + 25 burpees
Target: sub 15min
Score: PP 3rm / Time
B) Metcon: 3 rounds for time
400m run
10 Shoulder to overhead (135/95)
15 Toes to bar
Buy out: 200m run + 25 burpees
Target: sub 15min
Score: PP 3rm / Time
A) Strength: Front Squat; Find a heavy double
B) Metcon:
30 – 20 – 10
Deadlift (185/125)
Box Jump overs (24/20)
Target: sub 12min
Score: FS double / Metcon time
B) Metcon:
30 – 20 – 10
Deadlift (185/125)
Box Jump overs (24/20)
Target: sub 12min
Score: FS double / Metcon time
A) Oly: EMOM x 5min Power Snatch + OHS start around 65% of OHS, and add weight goal is to find a weight they are comfortable with, not struggling with,
rest 2 min then 5min EMOM 1 Snatch
(full w/ squat)
B) Metcon:
rest 2 min then 5min EMOM 1 Snatch
(full w/ squat)
B) Metcon:
A) Endurance: 1500m row for time
B) Metcon:
10min AMRAP
15 AKBS (53/35)
20 Sit ups
30 Double unders (sub 30 singles)
Target: 5+ rds
B) Metcon:
10min AMRAP
15 AKBS (53/35)
20 Sit ups
30 Double unders (sub 30 singles)
Target: 5+ rds
A) Oly: Power Clean; Touch and go 2RM (15min)
B) Metcon: Elizabeth (power clean version)
21-15- 9 (135/95)
Power Cleans
Ring Dips
Target: sub 10min
Score: 2 rep PC / Metcon time
B) Metcon: Elizabeth (power clean version)
21-15- 9 (135/95)
Power Cleans
Ring Dips
Target: sub 10min
Score: 2 rep PC / Metcon time
25 min AMRAP 1:1 ratio (I go, you go)
5 pull ups (10 ring rows)
10 push ups
15 squats
Then a 200m medball run together
5 pull ups (10 ring rows)
10 push ups
15 squats
Then a 200m medball run together
A) Clean: E2MOM x 16min (8rds); 2 clean (full) Start @ 60% of 1RM clean, increase weight each successful rd.
B) Metcon: AMRAP 10min
4 HPC (135/95)
8 Front rack lunges
B) Metcon: AMRAP 10min
4 HPC (135/95)
8 Front rack lunges