Strength/Skill
EXTENDED WARM-UP
3 SETS
5 Tempo DB Push Press (30X1)
5 Tempo Deadlift (31X1)
*Each Set increase weight on DL
Workout
FOR TIME
40-30-20
Deadlift 135/95
DB Push Press 35/25
Box Jump 24/20
Rx+ DL 185/125 PP 50/35
OPTIONAL COOL DOWN
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Lat/Shoulder Distraction
*Perform stretches for 1:30 on each side.
WOD
BENCHMARK WORKOUT
“JACKIE”
FOR TIME
1000m Row
50 Thrusters (45/35)
30 Pull-ups
***Athletes, record your time for your records. If scaled, please keep note of the scaling option performed.
FINISHER
“SUNS OUT, GUNS OUT”
FOR QUALITY
3 SETS
20 Empty Barbell Curls*
3 negative pull-ups
*Curls should be slow and controlled
STRENGTH
Deadlift
25 mins to find a heavy single for the day
WOD
3 ROUNDS FOR TIME
20 Sumo DL High Pull
20 Push Press
100 Double Unders (150 Singles)
RX 95/65
RX+ 115/85
WOD
EMOM x 24 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – Gymnastic Pull of Choice*
MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy)
*Select a Gymnastics Pull…
10 Ring Rows
6 Strict Pull-ups
10 Kipping Pull-ups
1 Legless Rope Climbs
2 Rope Climbs
** score is the gymnastics pull you chose
RX = The athlete was successful in getting the calories in time, successfully completed the gym. Pull reps in time and successfully held the hold for 30 seconds.
AB finisher
3 sets
1o evil wheels
Max Hollow hold
Max plank hold
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