5 sets of 2 power cleans + 1 jerk *use 80% for all 5 sets WOD 15 min AMRAP 3 push jerks 6 power cleans 9 deadlifts 200m run Competitor 185/125 Fitness 135/95 Lifestyle 95/65
NO 6pm class Tuesday or Friday night. Build the base Competitor EMOM x 30 minutes Minute 1: 15/12 cal row Minute 2: 10 box jump+air squat Minute 3: 15/12 cal bike Minute 4: 15-20 Russian swings 70/53 Minute 5: rest Fitness EMOM x 30 minutes...
Back squats 5-5-3-3-1 WOD Competitor/Fitness 50/40 cal bike or row 50 toes to bar 50 box step overs w/ kb 53/35 100’ walking lunge with kb 53/35 Lifestyle 50/40 cal bike or row 50 knee raises 50 box step overs 100’ walking lung
1 hang power snatch + 1 hang snatch Build to a heavy set, then complete 5 sets within 10% of each other. WOD 4 rounds 400m run 20 no push up burpee box over 24/20 *lifestyle: 400m run & no push-up burpees only
Strength/skill For 15 minutes Handstand work: Based on where you are with this skill Handstand walk practice Or Strict handstand push-ups Or Kipping handstand push-ups Or Handstand holds Or Z-presses WOD Rowling 10 rounds x 100m row Try to make...
Build the base Running clock: Buy in: 60/48 cal bike or row Then 20 min AMRAP 6 toes to bar 12 kb swings 18 goblet walking lunge Then Buy out: 60/48 cal bike or row *you may sub cals for 800m run Competitor 70/53 Fitness 53/35 Lifestyle 35/26...
Front squats 9-7-5-3 Then Tabata front squat *use 55-60% of front squat max WOD Competitor 2 rounds 6 power snatches 165/115 12 burpee pull-ups Then 2 rounds 10 power snatches 115/75 12 burpee pull-ups Fitness: 115/75, 95/65 Lifestyle 75/55...
Partner WOD One works, one rests Competitor 6 rounds 400m run or row 10 back squats 225/155 Then 6 rounds 400m run or row 10 strict HSPUs *divide reps evenly, complete run either 200m each or 4×100. Fitness 165/115 , Kipling HSPUs Lifestyle...
EMOM 9 Min: 1,2,&3 – 2 snatch @60% Min 4,5,&6 – 2 snatch @ 65% Min 7,8,&9 – 2 snatch @ 70% *bike or row at a casual pace the remainder of each minute. WOD 4 rounds 3 box jumps (high) 10 hand release push-up 10...