Strength
Every 2 mins for 12 mins (6 sets)
Perform 3 Deadlifts
Partner WOD
18 Min AMRAP
Buy in: Each athlete does one tower run
30 Power Snatches 95/65
*Partner must hold Handstand
15 Partner Deadlifts 275/185
30 Shoulder to Overhead 95/65
*Partner must hold a wall sit
RX+ 115/85 snatch, 315/225 Deadlift, 115/85 Shoulder to Overhead
Suns Out Guns Out Finisher
3 sets:
20 Empty Barbell curls
Max set of Pushups
“Jules”
For Time:
Buy In: 100 Double Unders (150 Singles)
5 Rounds:
31 Kettlebell Swings 53/35
20 Goblet Squats 53/35
16 Kettlebell Sit-ups 53/35
Cash Out: 100 Double Unders (150 Singles)
Strength
20 Rep max Backsquat
*build on last weeks weight (week 4 of 6)
WOD
6 Rounds
9 Burpee Pull-ups
18/14 Cals on the Assault Bike
*rest 2 minutes after each round
RX= sub 23 mins
RX+ = sub 20 mins
Scaling Options: Target Burpees, 12/8 Cals
STRENGTH
Split Jerks
Every 90 seconds for 12 mins perform 2 Split Jerks
WOD
For time:
90/75 Cal Row
70 Wallballs 20/14
50 Toes to Bar
30 Box Jumps 30/24
100 ft Handstand walk (5 wall walks)
*20 min cap
Strength
15 min workup
Squat Cleans and Thrusters
*we will take these 15 mins to warmup these two movements
WOD
15 min window
For time:
15-12-9
Deficit Handstand Pushups 45,25/35 (seated Dumbbell press)
Bar Facing Burpee
-then-
In the time remaining:
Establish 1 rep max Cluster
AB Finisher
8 rounds
:30 of Ab excercise (class choice)
:30 of rest
STRENGTH
Bench Press
30 @ 95/55
25 @ 115/75
20 @ 135/85
15 @ 155/95
10 @ 185/105
*9 min cap
WOD
4 Rounds For Time:
300m Row
30 Plate Ground to Overhead 45/35
30 Plate Overhead Lunges 45/35
Skill
10 min EMOM
Odd min: 20 sec L-sit Hold
Even min: Handstand Variations
Options for the even minute: Handstand Pushups, Handstand walks, 20 sec. Handstand holds etc.
-or-
Muscle Skill work
WOD
15 minutes to complete:
15 Thrusters 155/95
30 Double Unders (60 singles)
15 Cleans 155/95
30 Double Unders (60 singles)
15 Backsquats 155/95
30 Double Unders (60 singles)
15 Ring Muscle Ups (15 Ring Dips)
Strength
20 rep max Backsquat
*Build on last weeks weight
WOD
Helen
3 rounds:
400m run
21 Kettlebell Swings 53/35
12 Pull-ups
*keep this time for your records
Strength
Every 90 seconds for 9 mins (6 sets)
Perform 6 Push Jerks
*focusing on barbell cycling (unbroken reps)
WOD
4 Rounds
1 min Wallballs 30/20
1 min Calories on Assault Bike
1 min Devil Press 35/20
1 min Box Jump Overs 24/20
3 min rest
*score is total reps
Strength
Every 30 seconds for 10 rounds (5 mins)
50m Sprints
WOD
3 Rounds:
18 Power Cleans
15 Front Squats
12 Push Jerks
RX: 95/65
RX+: 115/85
*8min hard cap
Bench Press Finisher
10 minutes
:30 Dumbbell Bench Press
:30 Rest
:30 Banded Pull Downs
:30 Rest
