CONDITIONING
Each Distance For Time:
Run 200m
Run 400m
Run 600m (400+200 route)
Run 800m
*Rest 90sec B/T sets
WORKOUT
“Grip Reaper”
5 Rounds:
3+ Bar Muscle Ups / / or Variation
10 DB Bench Press (2x50/35)
150ft Farmers Carry (2x50/35)
Read MoreSTRENGTH WARM UP
EMOM 3 (w/ empty bar)
5 Snatch Push Press (off of back)
EMOM 3 (w/ empty bar)
5 Snatch Balance (to squat or power receiving position)
EMOM 3 (w/ empty bar)
5 Hang Power or Squat Snatch
STRENGTH
EMOM 6
1 Hang Power or Squat Snatch + 1 Power or Squat Snatch @70-80% of 1RM
WORKOUT
2 Rounds For Time:
21 Power Snatch 95/65
45 Double Under
15 Overhead Squats 95/65
45 Double Unders
9 Squat Snatch 95/65
45 Double Unders
*15 min Cap
Read MoreSTRENGTH
10-9-8-7-6-5-4-3-2-1
DB “Z Press”
Strict Pull Up
*13 min Time Cap
PARTNER WORKOUT
*Teams of 2
AMRAP 15
10 DB Front Rack Lunges (2x35/25)
10 DB Hang Clean & Jerk (2x35/25)
10 Lateral Burpee Over DB’s
Max Cal Bike
*Both athletes work simultaneously (partner 1 on the bike, partner 2 on DB’s)
*Switch after partner has finished 10 reps at all 3 movements
*Score is total rounds AND total Cals!
Read MoreWORKOUT
AMRAP 18
50/40 Cal Row
50 Wall Ball 20/14
50 Toes to Rings
50 Hand Release Push ups
Post WOD STRENGTH
Back Squat
6 reps @ 65%
4 reps @ 70%
4 reps @ 75%
2 reps @ 80%
2 reps @ 85%
1 rep @ 85+%
1 rep @ 85+%
Read MoreWORKOUT
Part 1:
5-4-3-2-1
DB Burpee Box Step Up (2x35/25)
*10 Toes to Bar After Each Set
Part 2:
1-2-3-4-5
Clean & Jerk @75% of 1RM
*50 Double Unders After Each Set
Read MoreSKILL
Part 1:
10 min Bar Muscle Up Prep
Part 2:
Every 1:30 for 5 Rounds:
*Bar Muscle Up / or / Variation
WORKOUT
4 Rounds:
10 DB Front Squats (2x50/35)
10 Burpee
400m Run
Read MoreSTRENGTH
Deadlift 7x2 @ 85% of 1RM
*No dropping today :)
WORKOUT
Fight Gone Bad Style
4 Rounds: (16 min)
Min 1: Max Rep KB Swings 53/35:
Min 2: Max Rep Box Jump Step Down 24/20”
Min 3: Max Rep Toes To Bar
Min 4: Rest
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Min 1: 3 Bench Press @ 75% of 1RM
Min 2: 12/9 Echo Bike Cals
Min 3: *Sandbag Ground to Over Shoulder
Min 4: Max L Sit Hold
Read MoreSTRENGTH
Part 1:
6x3 Front Squat @ 75% of 1RM
Part 2:
6x3 Shoulder Press @ 75-80% of 1RM
*If you did the strength session on 03/14 aim for 80%
WORKOUT
Part 1) Jump Rope Drills / Warm Up
Part 2) Tabata Double Under (4min of :20 on /:10 off)
Part 3) Tabata Pull Ups / / strict or kipping (4min of :20 on /:10 off)
Read MoreWORKOUT
PART 1)
3 Rounds:
10 Deadlift 205/140
200m Run
10 DB Push press (2x50/35)
200m Run
PART 2:
AMRAP 7
5 Hang Power Snatch 95/65
30 Double Under / / 60 Single Under
10 Push Jerk 95/65
5 Burpee over bar
CASH OUT / / FINISHER
Max Reps in 6 min:
50/40 Cal Bike
Max Reps Wall Balls 30/20 (heavy ball)
Read MorePARTNER WORKOUT
*YGIG
*Teams of 2
*Alt. after a FULL round!
AMRAP 30
100ft Shuttle Run (25ft increments)
30 Air Squats to Target
20 Push Ups / / 10 SHSPU
10 Pull Ups
Read MoreSTRENGTH
Part 1)
4 Rounds For Quality:
5/5 Single DB Bent Over Row (heavy)
10 Banded Chin Ups (use a band that allows 2 or less sets)
10 Snow Angels
Part 2) “Skill Workout”
3 Rounds For Fun:
10 Ring Dip
200m Run
10 Toes To Bar
200m Run
*14 Min Cap
WORKOUT
For Time:
3000m Row!
Read MoreSTRENGTH
PART 1)
Every 90 sec for 6 Rounds
3 Shoulder Press @ 75% of 1RM
PART 2)
Every 90 sec for 6 Rounds
3 Bench Press @ 75% of 1RM
WORKOUT
AMRAP 12
3/3, 6/6, 9/9 etc… adding 3 reps
Pull Up
Push Up
*10 step back Lunges in place after each round
Read MoreSTRENGTH
AMRAP 10
:30 Active Hang from Pull Up Bar
:20/:20 Side Plank
20 Hanging Knee Raise
20 Superman’s
20 Hollow Rocks
:10 L Sit Hold
SKILL
Part 1) Jump Rope Drills / Warm Up
Part 2) Tabata Double Under (4min of :20 on /:10 off)
WORKOUT
LFCF Benchmark “Death Race”
5 Rounds:
15/10 Cal Bike
10 Burpee
*Target sub 8 min
*10 min cap
Read MoreWORKOUT
PART 1)
For Time:
7-6-5-4-3-2-1
Front Squat 165/115
Burpee Over Bar
REST as needed
Part 2)
“The Chief”
5 sets of:
AMRAP 3 Min
3 Power Clean 135/95
6 Push Up
9 Air Squat
Rest 1 Min B/t Sets…
Read MoreSKILL
Part 1:
Review of Rope Climb Technique and Wrap Style
Part 2:
AMRAP 7 “For Quality”
2 Wall Walks
4 Shuttle Runs (1 shuttle run = 50ft run)
1 Rope Climb / / Variation / / Rope Pull To Stand
WORKOUT
AMRAP 10
3/3, 6/6, 9/9, etc… adding 3 reps each round
Strict HSPU
Strict Pull Up
Cal Bike
Read MoreHEAVY DAY
Part 1)
5 Sets of:
1 Clean Lift Off + 1 Clean Pull + 2 Power Cleans
*the Power Cleans do not need to be ‘TnG’
*rest 1-2 b/t sets
Set 1: 60% of 1RM Clean
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 80%
Part 2)
Push / or / Split jerk
(9 Sets)
3x3 @ 70% of 1RM Jerk
3x2 @ 75%
3x1 @ 80+%
Read MoreSTRENGTH / / STABILITY
For Quality 3 Rounds: (20min)
5/5 Single Leg DB Deadlifts (2 DB’s)
10/10 Single Leg Split Squat (add DB/KB as needed)
:15/:15 Copenhagen Plank
10/10 Box Step Downs slow descent / / Scale Up to pistol squat as needed!
WORKOUT
5 Rounds:
15/12 Cal Echo Bike
15 Overhead Squat 95/65
*Scale to Front squats as needed!
Read More