WOD

Partner WOD Version A:

(30 minute Time Cap)

50 Power Snatches

50 Ring Push Ups 

50 Sit Ups

50 Power Clean and Jerks

50 Ring Push Ups

50 Sit Ups

50 Thrusters

50 Ring Push Ups

50 Sit Ups

 

Ring Push Ups Video

 

OR

 

Partner WOD  Version B:

(30 minute Time Cap)

60 Power Snatches

15 Ring Muscle-ups 

60 Power Clean and Jerks

15 Ring Muscle-ups 

60 Thrusters

15 Ring Muscle-ups

 

Individual:

(30 minute Time Cap)

30 Power Snatches

10 Ring Muscle-ups 

30 Power Clean and Jerks

10 Ring Muscle-ups 

30 Thrusters

10 Ring Muscle-ups

Barbell: 135/95

 

FRIDAY

 

Warm Up:

Partner A:

3 minute Row

 

Partner A:

AMRAP 

5 Walk Outs

10 Knee Ups

15 Air Squats

 

WOD:

For 30 minutes

Alternating on the Minute:

Even Minutes: 15/12 Calorie Row

Odd: Minutes: 15 Burpees

WOD:

20 minute AMRAP

 

Partner A: 

50ft Walking Lunges w Slam Ball

1 Rope Climb

10 Slam Balls

50ft Walking Lunges w Slam Ball

 

Partner B:

Max Cal Bike

(If in “B” room)

20 Alternating  Lunges w SlamBall

10 Slam Balls

1 Rope Climb (3 Up Downs)

20 Alternating  Lunges w SlamBall

Strength Endurance:

6 sets every 1 1/2 minutes

• 11 Deadlifts + 11 Push Jerks
• 11 Deadlifts + 9 Push Jerks
• 11 Deadlifts + 7 Push Jerks
• 11 Deadlifts + 5 Push Jerks
• 11 Deadlifts + 3 Push Jerks
• 11 Deadlifts + 1 Push Jerk

Start at around 50% of your Push Jerk 1RM

Increase if possible

WOD:

15 minute AMRAP

30 Wall Balls

30 Box Jump Overs

30 Russian Twists

Skill / Strength:

5 Rounds Every 1 1/2 minute 

Strict Handstand Push Ups or Strict Presses

 

WOD:

5 Rounds every 4 minutes

50 Double Unders

5 Clean & Jerks 

10 Ring Row / 5 Bar Muscle Ups / 5 Chest 2 Bars

Strength:

Back Squats

Every 2 minutes

Working off your 5RM 

9 Reps @ 78%

7 Reps @ 85%

5 Reps @ 92%

3 Reps @ 97%

1 Rep @ 102%

1 Rep @ 104%

Then 5 Sets Every minute

1 Rep @ 106- 107%

 

Let’s take advantage of the weather!!

 

WOD:

15 minute Partner WOD:

800m Wreck Bag Carry

Then AMRAP

20 Wreck Bag Hug Squats

15 Toes 2 Bar

10 Burpees over Bag

 

Or 

15 minute Individual WOD:

400m Wreck Bag Carry

400m Run

Then AMRAP

10 Wreck Bag Hug Squats

8 Toes 2 Bar

6 Burpees over Bag

WOD:

Partner “Barbara”

20 minute AMRAP

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3 minutes Rest then…

1 mile Run

STRENGTH:

5 Rounds every 1 1/2 minute:

Max Effort Strict HSPUs or Strict Presses

• If Strict Presses, try using same weight as last week

WOD:

20 minute AMRAP

20 Push Presses

30 Single Dumbbell Box Step Ups

40 Burpees

50/35 Cal Row

WOD:

3 Rounds:

250m Row

1 minute Rest 

500m Row

2 minute Rest

1000m Row

3 minute Rest

 

Cash Out:

5 Rounds:

10 Hammer Curls

5 – 10 Ring or Box Dips

Skill / Strength:

Build to a Heavy “Macho Man”

3 Power Cleans

3 Front Squats

3 Push Jerks

 

WOD:

15 minute Ladder

1 Round of Macho Man

5 Strict Pull Ups

10 Burpees over Bar

2 Round of Macho Man

5 Strict Pull Ups

10 Burpees over Bar

3 Round of Macho Man

5 Strict Pull Ups

10 Burpees over Bar

etc.

Suggested RX: 155/105