Skill/Strength Week 10 Back/Front Squats 1×5/1×5 60/60% 1×5/1×5 65/65% 1×5/1×5 70/70% 1×5/1×5 75/70% WOD -20 Burpee Box Jump Overs (24/20) -30 Power Snatches (95/65) -40 Overhead Squats (95/65) -50/35 Calorie […]

Skill/Strength On the Minute x 10: 1 Complex Minutes 1-2 @ 60% Minutes 3-4 @ 65% Minutes 5-6 @ 70% Minutes 7-8 @ 75% Minutes 9-10 @ 75-80% WOD AMRAP […]

Strength/Skill  Clean & Jerk On the Minute x 9 (3 Rounds) Minute 1 – 3 Repetitions @ 70% Minute 2 – 2 Repetitions @ 75% Minute 3 – 1 Repetition […]

Day 2 Back/Front 1×5/4×5 65% 3×5 75% WOD AMRAP 18: 30 Thrusters (95/65) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar

Strength/Skill  Squat Snatch On the Minute x 9 (3 Rounds) Minute 1 – 3 Repetitions @ 70% Minute 2 – 2 Repetitions @ 75% Minute 3 – 1 Repetition @ […]

Week 9 Back/Front 1×5/1×5 60/65% 1×3/1×4 70/75% 1×2/1×4 80/% 1×2/1×4 90/85% 1×1 95% WOD AMRAP 15: 15 Hang Power Cleans (135/95) 30 Calorie Bike 15 Chest to Bar Pull-Ups 60 […]

Skill/Strength AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts (225/155) WOD 3 Rounds: -AMRAP 3: Calorie Bike -AMRAP 2: Power Snatch (95/65) -AMRAP 1: Pull-ups Rest 2:00

Day 2 Back Squat -2×5 65% -3×5 70% Front Squat -4×5 65% WOD AMRAP 10: -50 Lateral Barbell Burpees -100 Double Unders -30 Squat Clean Thrusters(Clusters) (115/80)

Skill/Strength Alternating On the Minute x 8 Odd Minutes – 50 Double Unders Even Minutes – :30 Seconds Max Strict Handstand Push-ups WOD AMRAP 18: -18 Calorie Bike -15 Wallballs […]

Week 8 Back/Front 1×5/1×5 65/60% 1×5/1×5 70/65% 1×5/1×5 75/65% 1×5/1×5 80/65% WOD For Time: -50/35 Calorie Row -40 Kettlebell Swings (70/53) -30 Push Jerks (135/95) -40 Kettlebell Swings (70/53) -50/35 […]