Warmup
400m Run

+

2X

7 Single Dumbbell Thrusters (50/35)
7 Single arm Ring Rows
7 Burpees

*one arm per round

Skill Prep
EMOM X 8

1) 3 Snatch High Pull + 3 Muscle Snatch + 3 OHS

2) 3 Power Snatch + 3 Snatch Balance

3) 3 Snatch + 3 Snatch grip Push Press

4) 5 Spitz Snatch

Skill/Strength
12 min Cap

High Hang Snatch + 2 OHS
4 x 1+2

In Week 1, work at 55-60% of your 1RM Snatch.

Target (5#) increase / week if work sets are below 100kg (220#).
Target (2#) increase / week if work sets are below 60kg (132#).

E:90 X 3

3 Snatch Dead-lift

*no touches
*pause below and above knee for 1 sec…

5 min Cap

Aerobic Capacity
5 Rounds
1) Victorian Raise (12 Seconds)

2) Victorian Raise (48 Seconds)

WOD
EMOM X 20
Minute 1: 15/12 Calorie Row
Minute 2: 30 Air Squats
Minute 3: 12 Burpees
Minute 4: Max Power clean and jerks
Minute 5: Rest

Warmup
EMOM X 7

1) 15 sit-ups
30 Flutter kicks

2) 15 KBS
30 High knees

3) 10 push-ups
30 DU

4) REST

Aerobic Capacity
5 Rounds
1) Straight Leg Raises – FAST (15 Seconds)

2) Straight Leg Raise Static Hold (15 Seconds)

3) Knees To Chest – SLOW (30 Seconds)

Gymnastic skills
EMOM X 9 *E:90

1) Candlestick into squat
Candlestick into pistol
Candlestick into arabesque

2) Banded dragon flags x 5-7

3) Push-up, walk into pike handstand + straight arm reach to hip.
1+1+1, 2+2+2, 3+3+3

WOD
3 Rounds:
1 Round of Barbell “Kelly”
1 Round of “Helen”

*1 Round of “Kelly”
400m Run, 30 Barbell Thrusters, 30 Hops over the bar

*1 Round of “Helen”
400m Run, 21 Russian KBS, 12 Pull-Ups

Warmup
2 rounds
9 Db deadlift
6 Db reverse lunges
3 Db push press
•
200m run

•
2 rounds
9 Db double swings
6 Db curtsy lunges
30 Db twists
•
200m run

Back Squat 3×3
Back Squat for load:
#1: 3 reps @ 65%
#2: 3 reps @ 65%
#3: 3 reps @ 65%

Aerobic Capacity
5 Rounds
1) Back Squat – FAST (10 Seconds)

2) Bottom Squat Hold (5 Seconds)

3) Half Squat Hold (5 Seconds)

4) Air Squat – SLOW (40 Seconds)

WOD
20 HAND RELEASE BURPEES
40 KETTLEBELL SWINGS
40 V-ups.
15 GOBLETJUMPEX

+

15 HAND RELEASE BURPEES.
30 KETTLEBELL SWINGS
15 GOBLETJUMPEX

+

10 HAND RELEASE BURPEES
20 KETTLEBELL SWINGS_
20 V-UPS
5 GOBLET JUMPEX

Cash Out
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Dumbbell Death March x 12 reps @ 3011
Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1
Station 3 – Side Plank Hold x 30 seconds each side

Warmup
Buy in:
400m run
•
15-10-5
Kettlebell swings
Box jumps
15-15-15
V-ups

Strength/Skill
3 sets:

3 Front Squats + 1 Jerk

In Week 1, work at 65% of your 1RM Clean & Jerk for 3 sets of 3 Front Squats + 1 Jerk.
In Week 2, apply target weight increase and complete 2 sets of 3 Front Squats + 1 Jerk.
In Week 3, apply target weight increase and complete 2 sets of 2 Front Squats + 1 Jerk.
In Week 4, apply target weight increase and complete 1 set of 2 Front Squats + 1 Jerk.

Target (5#) increase / week if work sets are below 100kg (220#).

10 min Cap

Strength
Hold a 2 second pause at position 2 (knee), then perform a Clean.
In week 1, work at 75-85% of your 1RM Clean & Jerk for 4×1.

In week 2, apply target increase and complete 4×1.

In week 3, apply target increase and complete 3×1.

In week 4, apply target increase and complete 3×1.

Target (10#) increase / week if work sets are above 110kg ( 242#).

Target (5#) increase / week if work sets are below 80kg (176#).

10 min Cap

Skill Prep
EMOM X 8

1) 3 Clean High Pull + 3 Muscle Clean + 3 Strict Press

2) 3 Power clean with hold on last rep for :03 + 3 Front Squat

3) 3 Clean + 3 Thrusters

4) 3 Power Jerk + 3 Split Jerk + 3 Presses from Split

Aerobic Capacity
5 Rounds
1) Hand Release Push-ups (20 Seconds)

2) Plank Hold on Hands (20 Seconds)

3) Floor Press w/PVC (20 Seconds)

WOD
14 minute AMRAP

7 Handstand Push Ups
7 T2B
20 Double Unders
+ 10 Double Unders after each round

Cash Out
Three sets of:
8 BW Glute Ham raises
10 GHD sit-ups

Warmup
200m Run
20 Over-and-Back DB Hops
15 V-ups
200m Double Dumbbell Farmers Carry (50’s/35′)
15 V-ups
20 Over-and-Back DB Hops
200m Run

Aerobic Capacity
5 Rounds
1) Right Arm Bent Over Row w/Kettlebell (5 Reps)

2) Right Arm Russian Kettlebell Swing (5 Reps)

3) Left Arm Bent Over Row w/Kettlebell (5 Reps)

4) Left Arm Russian Kettlebell Swing (5 Reps)

5) Sumo Deadlift High Pull w/PVC (Up to the Minute)

Strength
Every :90 sec for 9 minutes (3 sets) of:
Station 1 – Sumo Deadlift x 5
Station 2 – 10 weighted hollow rocks + 10 scissor V-ups

Spend 5min warming up to RPE 6-7 for each movement *increasing weight each week!

WOD
5 Minute Window…
600m Run + 1 Rd of Cindy

5 Minute Window…
400m Run + 2 Rds of Cindy

5 Minute Window…
200m Run + 3 Rds of Cindy

Cash Out
2 sets:

50′ Single Arm OH Carry (right)
15 Single Arm Deadlifts (right)
50′ Single Arm OH Carry (left)
15 Single Arm Deadlifts (left)

Warmup
E:90 X 2

12 Wall Balls, 20#/14#
6 Toes to Bar
30 Double Unders

Aerobic Capacity
5 ROUNDS
1) Double Unders (15 Seconds)

2) Plate Jumps (45 Seconds)

Gymnastics
3X:

Hanging L-Sit Holds
20 sec x 3 rounds (30 sec rest btw rounds)
Strict Dip
5-7 reps x 3 rounds (30 sec btw rounds)
Ring Support Hold
15-20 sec hold x 3 rounds (30 sec rest btw rounds)
Arch Holds
30 sec hold x 3 rounds (30 sec rest btw rounds)

15min Cap

WOD
Complete as many rounds and reps as possible in 15 minutes of:
5 Slam Balls
10 Burpees
5 Push Presses (115/75 lbs)
25m down and back OH carry *switch arms each way

distance is shrub to shrub

Cash Out
Alternating Forward Lunges x 3 steps with each foot
Table Turners x 10 *https://youtu.be/fqOOdo_nwKs
Alternating Lateral Lunges x 3 steps to each side
Table Turners x 10
Alternating Bowler Lunges x 3 steps to each side
Table Turners x 10