STRENGTH
6 sets
3 Back Squats @70-80% of 1RM*
-Rest at Least 2:00 b/t Sets-
“Puentes”
For Time
7 Wall Walks
503ft Run with Partner
21 Burpee box Step-ups with Partner
503ft Run with Partner
20 Kettlebell Swings
503ft Run with Partner
15 Over head Walking lunges (15 per Leg)
503ft Run With Partner
Partner for this work out will be a 53/35lb kettlebell.
STRENGTH
SNATCH COMPLEX
Every 2 minutes for 12 mins
1 Squat Snatch + 2 OHS*
*Start moderate and progress every set to heaviest set of complex.
WOD
11 Minute AMRAP:
9 Overhead Squats (95/65)
9 Bar Facing Burpees
COOL DOWN
FOR RECOVERY
5:00 Slow Pedal on Bike
*don’t stop pedaling and focus on nasal breathing
WOD
12 min AMRAP
24/20 Calories on the Assault Bike
8 Strict Pull-ups
25ft Handstand Walk (2 Wall Walks)
RX+ 75ft Handstand walks in 25ft unbroken increments
ABS FINISHER
3 SETS
30 Russian Twists (use Wallball or slam ball)
30 Alternating toe touch
STRENGTH
10-9-8-7-6-5-4-3-2-1
Bench Press
*Work in teams, changing weights as needed between sets.
Rx= Bodyweight (1/2 Body weight to scale)
-20:00 Cap-
Partner WOD
16 Rounds:
250m row
10 Alternating Dumbbell Snatches 55/35
* One partner works while the other rests
Mobility
5:00 of Foam Rolling and/or Mobility Work
*focus on thighs and hips
SKILL
15 mins of Handstand Pushups/Walks skill work
WOD
In a 5 min window:
40 Toes to Bar
Double Unders in the remaining time
-Rest 3 minutes-
In a 5 min window:
40 Shoulder to Overhead 95/65
Double Unders in the remaining time
-Rest 3 minutes-
In a 5 min window:
40 Deadlifts 185/135
Double Unders in the remaining time
*score is Double Unders performed
RX+ 115/85 and 205/155
Conditioning WOD
20-40-60-40-20
Plate Jumps*
10-20-30-20-10
V-ups (GHD’s Optional)
*Plate jumps are both feet on and then off of bumper plate, Fast Footwork!
(Not for time, focus on quality of reps)
WOD
400m Lunge For Time
RX= Weighted vest or 25lb/20lb Ruck Sack
STRENGTH
20 mins to find a Heavy Clean and Jerk for the day
WOD
3 Rounds
8 Clean and Jerks 135/95
10 Chest to Bar pull-ups
12 Burpees Over the Bar
14 Pistols
*goal is sub 13 minutes
SKILL
Pistols (one legged squat)
TEST
Max Calories in 1 min on Assault Bike
WOD
10-9-8-7-6-5-4-3-2-1
Strict Handstand Pushups (seated dumbbell press)
Power Cleans 185/105
STRENGTH
Every 2 mins for 14 Minutes (7 Rounds)
Perform 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
WOD
6 Rounds
8 Lunges w/KB 70/53
12 Russian KB Swings 70/53
16 Jumping Squats
-directly into-
21 Deadlifts 135/85
15 Snatches (any style) 135/85
9 Overhead Squat 135/85
RX+ 155/95
*13 min cap
SKILL
10 mins working on Kipping Pull-ups
WOD
18 Min AMRAP
40 Pull-ups
40 Burpees
40/28 Calories On Assault Bike
80 Double Unders (100 Singles)
ABS Finisher
Tabata Abs (athletes choice)