WOD

• Wednesday evening by midnight for Monday delivery
• Saturday evening by midnight for Thursday delivery

Weightlifting

Clean Pull + Power Clean + Clean

1 complex E2MOM for 14 mins

Quick reset between movements

First set at ~50-60% of best Power Clean – build over the 7 sets to find today’s heavy complex

WOD

“Bar Stools”

For Time (15′ CAP):

2-4-6-8-10
Squat Cleans (135/95*)

200m Run after each set

*Scale down or Rx+ up to a weight that is ~55-65% of today’s heavy complex

Bodyweight Strength

~15 Mins. for Strict Pull-Up Strength

A) 5 Negatives – aiming for a 5-7 second descent on each
Rest 1 minute between reps
Beginner: Assisted as needed
Advanced: Bodyweight or add resistance if appropriate

B) 3 Sets of 5-7 Strict Pull-Ups or Toe-Assisted Pull-Ups
Rest 2 minutes betwen sets
Strict: Add weight that will get you to this rep range
Toe-Assisted: use as little assistance as possible to make this rep range challenging

WOD

“Quick and Dead”

AMRAP 3′:
6 Deadlifts (225/155)
9 Push-Ups

REST 1:30

AMRAP 3′:
6 Push-Ups
9 Box Jumps w/ Step-Down(24/20)

REST 1:30

AMRAP 3′:
6 Box Jumps w/ Step-Down (30/24)
9 Deadlifts (225/155)

Record total reps for each AMRAP (15 reps/round)

Strength

Single-Arm DB Complex: 4 Press + 4 Push Press + 4 Push Jerk

EMOM for 10 minutes
Odd minutes – 1 Complex on Right Arm
Even minutes – 1 Complex on Left Arm

WOD

“Double Twist”

30-20-10 reps for time of:
Burpees with 6-inch jump*
Alt. DB Squat Snatch (30+/20+)

*Rx= 2-hand touch to a target approx 6 inches (or one hand width) above your overhead reach- wall, bar, rings, etc. Scale these if needed!

 

 

WOD

“Underwater”

*compare to 8/29/17* — start on any movement and rotate through.

3 Rounds for Time (30′ CAP):

750m Row
100 Double-Unders (scale: 200 SUs)
200 meters Farmer’s Carry (2 x 50# or up) / 2 x 35# or up) (KBs or DBs)

Cash-Out

Forearm / Wrist Stretch
Lax Ball Plantar Smash

 

Partner WOD

“Buddy-Buddy”

With a running clock to 20:00, no rest between AMRAPs, for total reps as a team:

0:00-5:00:
Max Reps Power Cleans (divide as desired) (Rx: Both athletes 115/80 & same barbell)

5:00-10:00:
Max Reps Wall Balls (divide as desired) (Rx: Both athletes 20/14 to 10’/9′ & same ball)

10:00-20:00:
AMRAP (partners alternate full rounds):
6 Power Cleans (same weight as previous)
9 Wall Balls (same weight as previous)

Count & record TOTAL reps completed as a pair (need to convert last AMRAP into reps – 15 reps per round)

Bodyweight Strength

Alternating EMOM 12′ (4 Rounds):

1- Wall Walk into 30 sec Handstand Hold (optional: shoulder taps )
2- 30 sec Parallette L-Sit Hold (try to work for as much of the 30 secs as possible)
3- 30 sec of Rope Pull-Ups – alternating each rep which arm is on top (use foot assistance if needed)

WOD

“Mani-Pedi”

Ladder AMRAP 12′:
1, 2, 3…
Toes to Bar
Push-Ups

*80 ft. (2 lengths) Heavy Farmers Carry after all EVEN-numbered rounds*

Weightlifting

Hang Squat Clean (10 x 1)

1 rep every 90 seconds for 10 sets (15 mins). Build to a heavy single

WOD

“Power Trip”

For Time (12′ CAP):

21 Power Cleans
21 Burpees Over the Bar
15 Hang Squat Cleans
15 Burpees Over the Bar
9 Thrusters
9 Burpees Over the Bar

Same barbell weight all three movements, Rx = 135/95

Conditioning

“Summer Daze”

3 Total Rounds of…

1:30 WORK:
6 Push Jerks (155/105)
12 Front Rack Alternating Reverse Lunges (155/105)
AMRAP in remaining time of 2-Foot Jumps Over the Barbell (can be lateral or front-facing, or combo)

1:30 REST

1:30 WORK:
12 Front Rack Alternating Reverse Lunges (155/105)
6 Push Jerks (155/105)
AMRAP in remaining time of Sit-Ups

1:30 REST

This is one round, repeat this full sequence 2 more times. Count and record your total reps for each of the 3 rounds (jumps + sit-ups combined). Scale to a weight where you can complete the barbell work in under a minute.

Cash-Out

Calf Stretch & Smash – spend 2+ mins per leg, more if you can!

Skills

Ring Muscle-Up Transition Work: 10-15 Mins. to practice various ring drills (Coaches’ Choice) – low or high rings depending on readiness

WOD

“Curve Ball”

AMRAP 12′:

1 Ring Muscle-Up
5 Med Ball Squat Cleans (20#)
2 Ring Muscle-Ups
10 Med Ball Squat Cleans (20#)
3 Ring Muscle-Ups
15 Med Ball Squat Cleans (20#)
4 Ring Muscle-Ups
20 Med Ball Squat Cleans (20#)

Continue, adding 1 Muscle-Up and 5 Med Ball Cleans each round.

———
Scaling Ring Muscle-Ups:
-Bar MU or Assisted Ring MU (1:1)
-Pull-Ups or Ring Rows (5:1, i.e. same number as med ball cleans each round)