WOD
EMOM 30 (10 Rounds)
ALT. Between…
Min 1: 10/8 Cal Echo Bike
Min 2: 8 Burpee Box Jump Overs 24/20”
Min 3: 5 Power Cleans 135/95
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Part 1 (Warm Up)
2K Row (Partner Style)
*Teams of 2.
*YGIG
*Split work evenly!
Part 2 (Main Workout)
AMRAP 21
15 Hang Squat (or Power) Snatches 95/65#
200m Run
15 Push Jerks 95/65#
200m Run
15 Pull Ups
200m Run
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3 Sets: (Each set for time)
*Start a new set every 7 minutes
10-8-6-4-2
Front Squats 95/65#
50-40-30-20-10
Double Unders
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30-20-10
Cal Echo Bike (Ladies Cals: 21-15-9)
15 Weighted Box Step Ups 24/20” 35/25# (2x KB or DB’s)
Rest 5 min (ish)
“Death By” Push Press 115/75#
Choose a weight you can for sure finish round 11 with!
*time cap 17 minutes (AKA 17 Rounds)
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Part 1)
15-12-9
Deadlift 225/155#
Run 200m
Part 2)
40-30-20-10
Wall Ball 20/14#
KB Swing 53/35#
STRENGTH / SKILL
Mobility
Empty bar technique work
Build up to your starting weight for BOTH the clean & jerk and snatch.
WOD
Part 1)
EMOM 10
1 Power Clean & Jerk
*Start with a heavy weight and build over the 10 minute EMOM to a 1RM for the day.
Rest 3 Min Between Parts
Part 2)
EMOM 10
1 Power Snatch
*Start with a heavy weight and build over the 10 minute EMOM to a 1RM for the day.
Read More6 Rounds:
1 Min Max Reps Echo Bike Cals
1 Min Max Reps Toes To Bar
1 Min Max Reps Double Unders / or / Jump Rope
1 Min Rest
Read MorePARTNER WOD
*Teams of 2
*YGIG Style
*Partners Alternate Every Round
AMRAP 30
5 Pull Ups
10 Push Ups
15 Air squats to target (FULL ROM!)
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PART 1)
2 sets of:
2 Rounds
20/15 Cal Bike
20 Alt SL V Ups
Rest 2 minutes between sets
PART 2)
2 Sets:
9-6-3
Power Snatch 135/95
Burpee Box Jump Over 24/20”
Rest 3 min between sets
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SUNDAY OPEN GYM STARTS THIS SUNDAY 10AM-12PM
WOD
AMRAP 20
40 Alt. DB Snatch 50/35#
30/24 Cal Row
40 Wall Balls 20/14#
Read MoreSTRENGTH
Push Press 7x3 @ 100% of 1RM Shoulder Press
WOD
1-2-3-4-5-6-7-8-9-10
Bench Press 115/75#
*30 Double Unders AFTER each set of bench press
WOD
Part 1)
AMRAP 10 minutes
150ft Farmer carry (2x53/35# KB’s)
15 Push Ups
Part 2)
AMRAP 15
200m Run
21 KB Swings 53/35#
12 Pull Ups
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Every 8 Min for 24 Min Perform:
2 Rounds:
15 Pull Ups
12 Thrusters 75/55#
9 Lateral Burpee over Bar
STRENGTH
3 Rounds For Quality
:30sec Chin over bar hold
:30sec Ring plank
:30sec Hand stand hold
:30sec L Sit hold (accumulated time)
WOD
”Diane”
21-15-9
Deadlifts 225/155#
Hand stand push ups / or / DB Push Press
SNATCH DAY
Part 1)
Snatch High Pull 5x2 @ 65% of 1RM
Part 2)
Snatch Balance 5x2 (No heavier than 65% of 1RM)
*prioritize speed, not weight here.
Part 3)
Power Snatch 10 x 1 @ 70-90% of 1RM Snatch
Part 4)
Snatch Deadlift 3x3 @ 105% of 1RM Snatch
Read MoreSTRENGTH
Back Squat 5 x 3 @ 50-60% of 1RM
Using tempo (3-1-X-1)
WOD
30-20-10
Cal Echo Bike (Ladies Cals: 21-15-9)
Push Jerk 135/95#
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EMOM 32
Alt. between…
Min 1) Double Under (10-70 reps)
Min 2) Toes to Bar (3-15 reps)
Min 3) Cal Row (15/12)
Min 4) Ring Dip or Bar Dip (3-15 reps)
*Choose a challenging, and sustainable Rep scheme that can be maintained for 32 minutes!
Read MoreSTRENGTH
Shoulder Press 7x2 @ 82% of 1RM
WOD
AMRAP 12
12 DB Deadlifts (2x50/35#)
12 DB Push Press (2x50/35#)
12 Box Jump Step Downs 24/20”
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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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