3 sets:
reverse crunches x 15
DB torso row x 10/side
DB Shrugs x 15
Warmup
3 sets of:
Deadlift x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 5 reps
Rest 20 seconds
Passive hang :30 seconds
Rest 20 seconds
Single Arm Kettlebell Front Rack Box Squats x 5/side
WOD
9 min AMRAP
10 Cal row
8 power cleans 135/95 115/85 95/65
6 C2B pull-ups
Strength
Strict Press + 5 lbs
70% x 3
80% x 3
90% x 3++
Strength
Clean Max!!
15 min Cap
3 x 5
SB cleans *ascending ladder
Warm-up
5-4-3-2-1
SB squats + carry 20m
+
2 rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
2 rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Strength
Front Squat
1 1/4 squats @60%
5 x 3
Strongman WOD
12 min AMRAP
5 SB over box
10 Burpees
20 KB swings *Russian
100-Meter Run
For time
60 Burpees
50 overhead Plate Lunges (45/25)
40 Sit-ups
30 Double Unders
20 Pull-ups
10 Man Makers
Cash Out
Bench Press * new cycle
65% x 5
75% x 5
85% x 5
+
Tricep press downs 3 x 15
+
Lat pull downs 3 x 15 w/pause at hip
+
Hollow hold x :30 x 3 sets
Warmup
400m run
+
2 rounds
passive hang :30
broad jumps x 3
crab ext hold :30
elbow to instep with thoracic extension *both directions
HS hold :20
Strength Prep
5 min EMOM
3 Snatch grip push Press
3 Snatch grip push Jerk
3 Snatch balance
3 OHS
Strength
Snatch Max!!!
For time:
30 pull ups
15 Box jumps
45 Cal Row
15 Box jumps
30 pull ups
Cash Out
Kettlebell Halos x 10 (5 each direction)
Walking Lunges w/ Overhead Reach x 10
(lock fingers together – focus on lengthening from the trailing toe to your locked fingers overhead)
Death Marches x 10
Waiter Carry + Farmer Carry x 100 meters (switch as needed)
Warmup
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)
Strength
Back Squat
65% x 5
75% x 5
85% x 5++
Strict Press +10lbs
65% x 5
75% x 5
85% x 5++
Skill
EMOM x 8 min
Clean Complex
lift off
clean pull * shrug
clean high pull
clean
WOD
Three sets for times of:
Row 500 Meters
100 Double-Unders
10 Overhead Squats*
10 Unbroken Ground to Overhead*
Rest 3 minutes
Cash Out
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
Post-Wod
For time:
100 Push-Ups*
Every time you break OR pause at any point perform 10 Alternating Dumbbell Snatches
Warm-up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
Three sets:
60 second Wall-Sit
30 second Sandbag Squat
100-Foot Sandbag Carry
60 second Wall-Sit
Rest 90 seconds
WOD
15min AMRAP
50m Mixed kb Rack OH carry *switch arms @25m
10 Wall Balls
8 Lateral Slam Balls
6 Pistols
4 HSPU
2 Bar Muscle ups
Strength
Front Squat
10 x 3 @ 85%
Snatch grip push press
Snatch grip push jerk
Snatch balance
OHS
Skill
EMOM x 8min
Snatch Complex
lift off
Snatch Pull
Snatch High Pull
Snatch
WOD
For time:
100m Single arm Farmers Carry
50 Russian Kettlebell Swings (32/24 kg)
25 Toes to Bar
100 Jumping Lunges
25 Toes to Bar
50 Russian Kettlebell Swings
100m Single arm Farmers Carry
Warmup
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
