WOD

WORKOUT
FOR TIME
800m Run
Immediately Into…
10 ROUNDS
4 Bar Muscle-Ups
6 Alt. Pistols
8 Slam Balls (30/20)|(20/10)
Immediately Into…
800m Run

(Score is Time)

STRENGTH
1.) EMOM x 8 MINUTES
1 Hang Muscle Snatch
+
1 Hang Power Snatch*
*Start Light and build to Moderate.

(Score is Weight)

2.) EMOM x 5 MINUTES
2 Hang Power Snatch*
*Start Moderate and build to Moderate-Heavy.

(Score is Weight)

WORKOUT
AMRAP x 13 MINUTES
30 Double Unders
10 Deadlifts (95/65)|(65/45)
8 Hang Power Snatches
6 Handstand Push-Ups

(Score is Rounds + Reps)

STRENGTH
10-8-6*
Front Squat
*Start Light-Moderate and build to Moderate+

WORKOUT
EMOM x 18 MINUTES
MIN 1 – :45 Cal Bike
MIN 2 – :45 Back Rack Lunge-Lunge-Squat (115/75)|(75/55)
MIN 3 – :45 Sit-Ups

(Score is Total Reps)

STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk

WORKOUT
AMRAP x 12 MINUTES*
12 Wall Balls (20/14)
36 Double Unders
*Every 1:00 including 0:00 complete 1
Clean and Jerks (85% of 1-Rep Clean &
Jerk).

Rollin’ into the weekend like…

WORKOUT
EMOM x 28 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :20/:20 Single Arm Ring Rows
MIN 3 – :45 Up-Down Box Crawl Overs
(30/24)
MIN 4 – :45 DB Slides (Athlete Choice,
Moderate)

STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch

WORKOUT
1.) 3 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Power Snatches with Time
Remaining (75% of 1-Rep Snatch)
-No Additional Rest b/t Sets-

-Rest 2:00 b/t Part 1 & Part 2-

2.) 3 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Hang Power Snatches with Time
Remaining…(55% of 1-Rep Snatch)
-No Additional Rest b/t Sets-

STRENGTH
10-10-8*
Front Squat

WORKOUT
AMRAP x 12 MINUTES
12 Alt. Back Rack Lunges (95/65)
24 Slam Balls (30/20)
12 Alt. Front Rack Lunges
24 Sit-Ups

No Classes today

STRENGTH
EVERY 1:30 x 7 SETS*

1 Power Clean
+
1 Hang Squat Clean

*Start Moderate and build to a heavy weight.

(Score is Weight)

 

WORKOUT
AMRAP x 16 MINUTES

30/25 Cal Bike
20 Pull-Ups
10 Hang Power Cleans (155/105)|(115/75)

(Score is Rounds + Reps)

WORKOUT
5 SETS
ON A 4:00 RUNNING CLOCK…
300/250m Row
10 Up-Down Over Rower
20 DB Floor Press (50/35)|(35/20)
Max Sit-Ups in Time Remaining…

-Rest :30 b/t Sets-

(Score is Total Reps of Sit-Ups)