Warm Up Tabata – Air squats – Sit ups 12 minute EMOM Odd – # muscle ups/C2B/pull ups Even – 20 wall balls WOD 1 minute at each stations, 3 rounds – HSPUs – Row/airdyne – Burpee box jumps – T2B 1 minute rest between each round
Back Squats 5 x 8 @ 75% WOD 17 minute AMRAP 30 burpees 30 thursters 45/30kg 30 burpees 20 thrusters 45/30kg 30 burpees 10 thrusters 45/30kg *In the remaining time, establish 1RM snatch
5 minute EMOM 5 power snatches Rest 1 minute 3 power snatches WOD 7 rounds for time 12 OHS 50/35 50 double unders
Running Warm Up Anerobic intervals WOD 30 seconds at each station for 5 rounds – Row/airdyne – Box jumps – HR push ups – KB swings 30 seconds rest 16 minute EMOM Odd – 5 hand cleans & 3 shoulder to overhead 80/50 Even – # pull ups
15.1 0 – 9 minutes AMRAP 15 T2B 10 deadlifts 52.5/35kg 5 snatches 52.5/35kg 15.1 a 9 – 15 minutes Establish 1RM clean and jerk
2 Part WOD – Death by clean & jerk Rest 1 minute – Death by double strict HSPU 2 – 4 – 6 – 8 – 10 – 12 8 minute AMRAP EMOM 4 shuttle runs Max KB swings 24/16
Back Squats 5 x 6 @ 75% 1 RM Conditioning WOD Every 2 minutes for 10 minutes 10 thrusters 50/30 10 burpee box jumps Straight into every 2 minutes for 10 minutes 10 power snatches 50/30 10 toes to bar
EMOM 15 minutes – # ring muscle ups – 12 deadlifts 100/60 – # toes to bar WOD 1 minute at each station, 1 minute rest between each round 3 rounds – Deadballs – HR push ups – Box jumps – Rowing
Barbell Warm Up Snatching EMOM 12 minutes Odd – 50 – 70 double unders Even – 20 wall balls 9/6 *Last round of each, max effort 10 minute AMRAP 7 snatches 60/40 14 chest to bar pull ups Rest 1 minute 50 lateral burpees for time
Back Squats 4 x 10 @ 70% 1RM Partner WOD 1 minute on, 1 minute off 8 rounds 5 hang clean 50/35 10 thrusters 50/35 *Max burpee box jumps in remaining time