our workouts

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WOD

EMOM 28 (7 Rounds)

Alt. Between…

Min 1: 10/7 Echo Bike Cal

Min 2: 5 Power Snatch 115/80

Min 3: 12/9 Cal Row

Min 4: * Toes To Bar

*You choose number of reps!

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Heavy Day

Part 1:

5x3 Squat Cleans @ 80% of 1RM

Part 2:

Take 10-15 min to build to a 1RM Push Jerk

Part 3:

5x3 Clean Pull @ 100% of 1RM Clean

Part 4:

5x5 High Hang Clean Shrug @ 100% of 1RM Clean

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WOD

For Time:

4 Rounds:

6 Lateral Burpee over bar

9 Thrusters 95/65

12 Pull Ups

Then…

150 Double Unders / 300 Singles

Then…

4 Rounds:

15 Burpee Box Step Ups 24/20”

18 Wall ball 20/14

21 Russian KB Swings 53/35

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WOD

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

Deadlift 185/125

Bench Press 115/80

Power Snatch 95/65

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SKILL

EMOM 9 (3 Rounds)

Alt. B/T…

Min 1) Double Under

Min 2) Chest To Bar

Min 3) L Sit

*Choose a number of reps and/or a scaled variation to practice! The goal of this EMOM is to improve your technique on C2B and Jump rope -AND build your capacity on the L Sit or a L Sit Variation!

WOD

3 Rounds (Fight Gone Bad Style)

1 Min Max Reps Echo Bike Cals

1 Min Max Reps Wall Balls 20/14

1 Min Max Reps Hand Release Push Ups

1 Min Max Reps V Ups

Rest 1 Min

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Heavy Day

Part 1:

Every 90 Sec for 15 Min (10 Sets)

1 Squat Clean + 1 Front Squat @ 75-80% of 1RM Clean

Part 2:

Shoulder Press

5x3 @ 80% of 1RM

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WOD

”Fraser 40” Capacity Builder

EMOM 40 (10 Rounds)

Min 1- *Toes to Bar (*You choose the reps)

Min 2- 12/9 Cal Row

Min 3- 12 Box Jump 24/20” (Use a taller box if needed!)

Min 4- 20 KB Swings 53/35 / or / 20 Alt DB Snatch

*if you did last week’s Fraser 40, aim to do more T2B than what you did last time!

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STRENGTH

Deadlift 6 x 2 @ 87% of 1RM

WOD

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Retest from: Saturday 06/26/2021

WOD

Part 1)

AMRAP 7

20/15 Cal Echo Bike

30 Alt. DB Snatch 50/35

Rest 3 Min

Part 2)

AMRAP 7
20 Toes to Rings (Using the high Rings)

20 Push Ups

Rest 3 Min

Part 3)

AMRAP 7

30 Wall Balls 20/14
20 Burpees

Rest 3 Min

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WOD

RETEST from 09/24/2021

50/35 Cal Row

Then…

2 Rounds

30 Double DB Ground To Overhead (2x35/25#)

30 DB Thruster (2x35/25#)

30 Burpee Pull Ups

Then…

50/35 Cal Row

*Target 19:00-22:00 Minutes

*Cap 30:00 Minutes

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WOD

“FRASER 40”

EMOM 40 (10 Rounds)

Alternate Between….

Min 1- 7 Burpee Box Jump Over 24/20”

Min 2- 10/7 Echo Bike Cals (finish under :30 sec)

Min 3- 10 Alternating DB Front Rack Lunges (2x50/35#)

Min 4- Toes To Bar *You choose # of reps!

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WOD

CompTrain’s Machete at 115

For Time:

1 Rounds of “Macho Man”

50 Double Unders / or / 100 Singles

2 Rounds of “Macho Man”

50 Double Unders / or / 100 Singles

3 Rounds of “Macho Man”

50 Double Unders / or / 100 Singles

4 Rounds of “Macho Man”

50 Double Unders / or / 100 Singles

5 Rounds of “Macho Man”

50 Double Unders / or / 100 Singles

*25 Min Time Cap

*1 Round of Macho Man =

3 Power Cleans

3 Front Squat

3 Push Jerks

RX= 115/80

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”Heavy Day”

Part 1)

10x1 Snatch Balance

*Start light and build over the 10 sets toward 80% (or Higher) of your 1RM Snatch.
*if you completed this on 10/07/2021, aim for heavier than last time!

Part 2)

EMOM 10

1 Power Snatch + 1 Hang Power Snatch @ 70% of 1RM Snatch

*This portion is not designed to be heavy or super taxing.

*Use a weight that allows you to improve your technique and speed.

Part 3)

Snatch Deadlift (6 Sets of 3)

2x3 @ 100% of 1RM Snatch

2x3 @ 110% of 1RM Snatch

2x3 @ 120% of 1RM Snatch

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STRENGTH

EMOM 21

Min 1- *Strict Hand Stand Push Up / or / a variation

Min 2- 10/7 Cal Echo Bike

Min 3- *Strict Chest to Bar Pull Up

*You choose the number of reps!

WOD

3 Rounds:

500m/400m Row

40 Russian KB Swings 53/35

30 Push Ups (Scale to a progression that allows you to move fast and use FULL R.O.M.)

Time Cap: 14 Min

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In Honor of Laurie!

WOD

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

Power Clean 155/105

*After every round of power cleans complete one round of “Cindy”

*One Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats.

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STRENGTH

Push Jerk 7x2 @ 80% of 1RM Jerk

WOD

AMRAP 11
30 Double Unders
5 Hang Power Snatch 95/65

7 Bar facing Burpees

9 Push Jerks 95/65

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WOD

AMRAP 20

200m Run

10 Deadlift 225/155

200m Run

10 DB Bench Press 50/35

200m Run

10 Strict Pull Ups

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STRENGTH

“Capacity Builder”

EMOM 10

Alt. Between…

Min 1) 11/8 Cal Bike

Min 2) *Strict HSPU / or / another HSPU variation

*You choose the number of reps!

WOD

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

Push Press 95/65

Toes to Bar

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STRENGTH

Back Squat 5x2 @ 80% of 1RM

Stimulus: Be explosive out of the bottom of your squat! There isn’t a lot of reps programmed today because we are spending our effort on SPEED!

WOD

For Time:

40/30 Cal Row

80 Wall Ball 20/14

40/30 Cal Row

REST 3 Min…then…

20/15 Cal Row

40 Wall ball 20/14

20/15 Cal Row

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STRENGTH

5 sets of 1 Three Position Clean @ 65% of 1RM Clean

1 three position power clean = 1 Power Clean + 1 High hang power clean (mid thigh) + 1 low hang power clean (2” below knee)

*Aim to connect all 3 reps together without dropping the bar!

WOD

3 Rounds:

15/12 cal echo bike

12 Clean and Jerks 135/95

9 Lateral burpee over bar

*Target Time: 10 Min

*Time Cap: 13 Min

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