Thrusters, Ring Rows, Burpees

Clean
Find 1 Rep Max

5 Rounds
7 Thrusters
9 Ring Rows
11 Burpees

9-7-5

Bench

Find 1 RM

9-7-5

Using +60/+30

DB Floor Press

DB Snatch (each)

DB Lunges

Sdhp + ohs + pull ups

Jump - Squat - Burpee

10 EMOM

E - 5 handstand pushups

O- 5 ring dips

WOD

25 pushups

then

4 rounds

15 double unders

15 Goblet Squats

15 burpees

then

25 pushups

Ring Dips + Pistols + Situps

12 minutes

Practice:

HS Push ups

HS Holds

HS Walks

20-14-8

Dips

Pistols (10-7-4 each side)

Sit ups

Run, Row, SDHP

EMOM 10

10 Deadlifts

155/105

AMRAP 20

100M run

10 ring rows

10 SDHP (bar)

Snatches + Push ups

5x2

wall walk outs to pushup (touch nose to wall)

rest 1 min between sets

AMRAP 5:

10 Hang Snatches (95/65)

10 Pushups

rest 2 mins

AMRAP 5:

5 hang snatches (135/95)

5 pushups

Chelsea

AMRAP 30
5 pull ups
10 push ups
15 squats

Thrusters + KBS

Work DB rack – 2 rep max each side

4 rounds

5 Thrusters 95/65

10 KBS right

5 Thrusters

10 KBS Left

AMANDA

Work up to WO weight Snatch

Practice MU progression

 

AMANDA

9-7-5

Muscle Ups

Snatches 135/95

MU Subsitiutes:

Jumping MU

Or

Pullups + Dips X 2 ie: 18/14/10

Deads, Jumps

5RM Snatch-grip deadlift

4 rounds

10 Deadlifts 225/155

10 Box jumps

100 single jump ropes

Sit ups + burpees + deadlifts

Snatch practice to 5RM

WOD

AMRAP 20

5,10,15,20,etc…

Sit ups

Burpees

Deadlifts 135/115

Front Squats + Run

Back Squat

7X3

4 rounds

12 F. Squats 135/115

400M run

AMRAP 15

10X3 Pull ups

AMRAP 15

5 HSPU

10 Ring Rows

15 Jump Squats

Strongman-30/10

Strongman-30/10

Tire Flip

Rope Slam

Sandbag Deadlift

Water jug row

Sand PVC Press

Keg Bearhug Squat

Monday WOD

Bench

5,5,3,3,3,1,1

3 rounds

10 Dips

15 KBS

20 Burpees

Deads, HSPU, Box Jumps, RUN!

8 EMOM

1 below knee hang clean

1 above knee hang clean

1 high hang clean

(increase weight with each minute)

Amrap 15 mins:

(ascending ladder)

3 Deadlifts (185/115)

3 Handstand PU’s

3 box jumps

200 m sprint
666, 999, 12-12-12, etc..

OHS + T2B + PU

Every 90 seconds for 6 rounds:

30 second handstand hold

(advanced: 20 handstand shoulder taps)

Amrap 12 mins:

7 OHS (135/95)

7 T2B

7 Strict Pullups

Clean day

Warm up clean and jerk to a manageable 3 reps, then

EMOM (10)

Odd: clean

Even: Jerk

WOD:

40-30-20-10

Med Ball Clean

Walking lunges

100M sprint

ROY

Deadlift 5X65,75,85%


ROY

5 Rounds:

15 deadlifts 225/155

20 box jumps

25 pullups

Push ups, Wall balls, KBS, DUs

EMOM (10)

100M sprints

4 rounds

10 push ups

15 wall balls

20 KBS

25 double unders

Run, Push Press, Box Jumps

Bench Press

Find 1RM

For time:

800M run (Harrison)

15 DB Push Press

15 Box Jumps

400M run

12 DB Push Press

12 Box Jumps

200M run

9 DB Push Press

9 Box Jumps

100M run

6 DB Push Press

6 Box Jumps

Fran

Practice Thrusters and pull ups

Fran

21-15-9

Thrusters 95/65

Pull ups

Finisher:
2 tire flips each for 12 minutes

Run + KBS + MT Climbers

Snatch

Find 1RM

For total time:

Run 400M

30 KBS

30 Mt Climbers

Run 400M

20 KBS

20 Mt Climbers

Run 400M

10 KBS

10 Mt Climbers

SDHP + Burpees + T2B

Deadlift

Find 1RM

21-15-9

SDHP

Burpees

T2B

Morrison

Back squat

5X5 @ 75% 1RM

For total time:

Run 800M (Harrisson)

then

Morrison

50-40-30-20-10

Wall ball

Box Jumps

KBS

Gymnastics day

Bench Press 

5X5 @ 75% 1RM

AMRAP 15 

5 ring rows

5 Push ups

5 squat jumps 
5 situps

Snatch, Deads, Burpees

Snatch

Work the rack – 3RM Dumbell

5 rounds

5 deadlifts 185/135

10 Bar facing burpees

15 sit ups

Snatch + Run

Deadlift

3X5 find new 5RM

3 rounds

10 Power Snatch

95/65

400M run

Wall balls, box jumps, burpees

EMOM (9)
100M Run

5 rounds

25 wall balls

15 box jumps

5 burpees

Sunday Fun

10 rounds

3 tire flips

10 Rounds

10 KBS

10 Pull ups

Wall balls, Pistols, Double unders

Push Jerk 

8X1

5 rounds

10 Wall Balls

10 pistols (5 each)

25 DU

Run + Gymnastics

10X3 weighted/strict pull ups

100M run

30 Pull Ups

100M

30 Push Ups

100M

30 Sit ups

100M

30 Box Jumps

800M around block

Lynn

OHS + Snatch

3 rep max OHS

WOD

3 rounds

10 hang snatches (75/105)

15 pushups

20 K2E

Cleans, Burpees, Sprints

EMOTM - 8 minutes

10 air squats + 5 thrusters (105/75)

4 rounds

10 squat cleans (135/95)

10 bar facing burpees

1 hill sprint

Med Balls + Core

10 minutes: 

Ladder drills

10 Med Ball Cleans

10 K2E

!0 Wall Balls

10 t2B

9, 8, 7, 6, 5, 4, 3, 2, 1

50-40-30-20-10

10X3 Weighted pull ups

3 rounds

50 Double Unders (tuck jumps)

40 Mountain climbers

30 single jump rope

20 Burpees

10 Box jumps

ICEBOX

C&J practice

Icebox
15 C&J 155/105
800m
12 C&J
400m
9 C&J
200m

Sprints + Gymnastics

Back Squat

4X5

AMRAP 20

100M Sprint

5 Pull Ups

7 Push Ups

9 Squats

HANSEN

10X3 Weighted Pull ups (strict)

HANSEN

5 rounds

30 KBS

30 Burpees

30 Sit ups

Chipper

Practice HSPU + pistols (10 minutes)

50 DU
50 Push ups
50 Pull Ups
50 Squats
30 DU
30 Burpees
30 Inverted Rows
30 Walking Lunges (each)
10 DU
10 HSPU
10 Jumping pull ups
10 pistols

AOD Circuit

5 rounds - 30 on, 10 off

Prowler Push  (90)

Rope

Push Press (45)

KBS (40/25)

Wall Ball
DB Burpees (30/20)

Squats, Pull ups, Push ups, K2E

Back Squats

3X5

10-9-8-7-6…3-2-1

Front Squats 95/65

Pull Ups

Push Ups

K2E

Pull ups, Broad Jumps, Push ups

Find 10RM

Push Press


AMRAP 15

5 Pull ups

7 Broad Jumps

9 Push Ups

Box Jumps. Toe taps, DUs

800M

then

4 rounds

12 Box Jumps

12 toe taps each side

12 DU

then

800M

Finisher

100 Wall balls for time

Hero WOD: DT

EMOM 9 
100M Sprints

DT

5 rounds
Deadlift 155X12
Hang Power Clean X 9
Push Jerk X 6

DU + Floor Press + Burpee pull ups

Bench Press

4X5 @ 80% 1RM

4 rounds

50 DU

10 Floor Press

10 Burpee pull ups

Snatch day

Find 2RM

1 Snatch + 1 OHS + 1 Squats Snatch

5 rounds

10 Squat Snatch 95/65

200M run

Clean & Jerks + Burpees

3X10 Deadlift @ BW

3 rounds

10 clean and jerks (135/95)

20 burpees

Cardio Circuit

5 rounds – 30/10

- Double Unders

- Rope slams

- Mountain Climbers

- KBS

- Row

- Prowler

DANIEL

Warm up to Thruster work weight

DANIEL 

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run 

95 pound Thruster, 21 reps 

400 meter run
50 Pull-ups

Double Unders, Ring Rows, Push ups

Practice handstands, HSPU

50 double unders

50 ring rows

50 push ups

40, 30, 20, 10

Barbara

Barbara
 

5 rounds 

20 pull ups

30 pushups

40 sit ups 
50 squats

Push press + pull ups

Snatch

Shoot for new 1RM

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

Push Press (135/95)

Pull up

Run + KBS

EMOM (9)

100 M Sprints

3 rounds

200M run

10 1-arm KBS each side

Dips + Pull ups + Double Unders

Bench Press

Work up to 5 rep max, the perform 4 X 3 at your 5RM + 5 lbs

4 rounds

10 dips

10 hang cleans 115/75

20 Double unders