OUR WORKOUTS

WOD

“Heavy Day”

Part 1)

Deadlift

6x3 @ 85+%

Part 2)

Find a 1RM Push Press

Part 3)

Push Press

6x3

*Using 70% of today’s 1RM Push Press for all sets

WOD

Fight Gone Bad Style

3 rounds:

1 min Max reps of Squat Clean Thrusters 95/65

1 min Max reps of Bar facing burpees

1 min Max reps of Pull Ups

1 min Max reps of Box Jumps or Step Ups 24/20”

1 min Max reps of KB Swing 53/35#

1 min Rest

WOD

AMRAP 21

500m Row

20 DB Box Step Ups 24/20” 50/35#

10 DB Push Press 50/35#

400m Run

20 DB Box Step Ups 24/20” 50/35#

10 DB Push Press 50/35#

SKILL

“Single Leg Stability Session”

2 Rounds for Quality (add weight IF needed)

20/20 single leg split squats

20/20 single leg deadlifts

20 Alt. Cossack squats

:30 sec Hollow Hold

1 min plank

WOD

2 Rounds:

50/35 Cal Bike

50 Wall Balls 20/14#

25 Toes To Bar

*23min time cap

25 Alt. DB Snatch 50/35#

STRENGTH

EMOM 10

2 clean and jerks at 60-70% (or moderate to heavy)

*use the same weight for whole EMOM

WOD

AMRAP 10

10 power cleans 115/75

30 double Unders

10 push jerks 115/75

30 double Unders

WOD

For Time:

25 bench press 115/75

800m run

20 bench press 115/75

600m run

15 bench press 115/75

400m run

10 bench press 115/75

200m run

Then....

150 Ab Mat Sit Ups

Recommended Cash Out: Chest, t-spine, and shoulder mobility!!

STRENGTH

EMOM 10

2 power snatches (heavier than last week)

If you weren’t here last week aim to use 70-80% of your 1RM for all reps.

WOD

10 Rounds:

4 Thrusters 95/65

4 Power Snatches 95/65

4 Bar Facing Burpees

13 min time

WOD

AMRAP 25

50 sit ups

50 back step lunges

50 push ups

50 box step ups 24/20”

50 Alt. Single leg V Up

50 Plate Ground to overhead 45/25#

WOD

4 Rounds EACH for time:

20 Box jump over 24/20”

10 Deadlift 225/155

30/20 Cal Row

Rest 2 min Between each round (on your own - so be mindful of your finish/start times for each round)

Cap time for each round is 5 minutes so scale as needed to maintain a high intensity for each round!

*Goal time for each round is 3:30-4 min

WOD

Open WOD 18.1 with echo bike

AMRAP 20

8 Toes to Bar

10 Single Arm DB hang clean and jerk 50/35#

12/9 Cal Echo Bike

WOD

21-18-15-12-9

Back Squat 135/95

Run 200m

Pull Up

Run 200m

*22 min time cap

WOD

“Saturday Sweat”

AMRAP 30

30 Box jump overs 24/20”

30 Ball Slams 30/20#

30/20 Cal Row

30 Wall Ball 20/14#

30 Burpee

30 Alt. DB Snatch 50/35#

WOD

50/35 Cal Echo Bike

Then...

10-9-8-7-6-5-4-3-2-1

Power cleans 115/75

Bar facing Burpee

Then....

50/35 Cal Echo Bike

STRENGTH

EMOM 10

Perform 2 heavy power snatches

*aim to use the same weight for all snatches

*aim to use a weight between 70-80% of your 1RM

WOD

3 Rounds:

30 Hang power snatches 75/55 (intended to be light)

30 Wallballs 20/14#

17 min time cap

12-15 min goal time

WARM UP / CORE WOD

2 Rounds: (18 min Cap)

60 Ab Mat Sit Ups

40 Alt. Single Leg V Ups

20 Strict Hanging Knee Raises or Toes to Hips

:10 sec L Sit (or L Sit progression)

WOD

“Groove”

AMRAP 15

400/300m Row

30 Double Unders / 60 Single Unders

WOD

“Heavy Metcon”

21-15-9

Deadlift 225 / 155#

DB Push Press 50/35#

Then...

12-9-6

Deadlift 275 / 185#

DB Strict Press 50/35#

WOD

AMRAP 12

400m Run

12 Front Squats 165/115 (intended to be heavy)

*taken from the floor. 

Rest 3 min

AMRAP 12

200m Run

6 Strict Pull Ups

2 rounds

10 lateral Burpee over bar

15 Clean and Jerks 135/95

Then...

1,000m Row

Then...

2 Rounds

10 lateral burpee over bar

15 Power Snatch 95/65

AMRAP 20

20 Burpee Pull Ups

30/20  Cal Echo Bike

40 Alt. Weighted Step Back Lunge 35/25# (Two KB or DB’s held at your sides)

50 Thrusters 45/35 (empty barbell)

WOD

AMRAP 10

15 Bench Press 95/65#

200m Run

Rest 3 min

AMRAP 10

10 Toes To Bar

10 Box Jump over or step over 24/20”