Strength
Deadlift Find 1RM
Power Clean Find 1RM
“Shoop”
21-15-9
Kettlebell Swings (70/53)
Wallballs (20/14)
400 Meter Run after each round
*Workout ends on a 400 m run
Teams of 2
AMRAP 15:
1 Calorie Row, 1 Burpee over the Rower
2 Calorie Row, 2 Burpees over the Rower
3 Calorie Row, 3 Burpees over the Rower
*Each partner completes 1 and 1, then 2 and 2…
Suggested WOD
Strength
Front Squat Find 1RM
Push Press Find 1RM
“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set
Suggested WOD
Strength
Push Press
1x5@60%,1x5@65%,1x5@70%
“The Humpty Dance”
7 Rounds of:
10 Medball Squat Cleans (20/14)
10 Burpees
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
Strength
Deadlift
1x5@60%,1x5@65%,1x5@70%
“TABATA “
20 seconds on 10 seconds rest for 8 rounds of each movement
1. Sit-Ups
2. Lunges
3. Push-ups
4. Air Squats
*Complete all 8 rounds (4 minutes) of each movement
before going to the next.
13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball
Strength
Push Press
““Happy Gilmore”
For Time:
50 Calorie Row
50 Box Jumps (24/20)
25 Power Cleans (135/95)
25 Lateral Burpees Over the Bar
Strength
Power Clean
1x5@75%,1x3@85%,1x1@95%
“Tommy Boy”
AMRAP 14:
15 Plate Ground to Overhead (45/25)
25 Sit-Ups
35 Air Squats
7-min. AMRAP:
10 power snatches
3 bar muscle-ups
M 75 lb. F 55 lb.
Front Squat
“Goat Day”
On the Minute for 20 Minutes
Odd: Goat 1
Even: Goat 2
*During the warmup you will decide what you want to work on
Great day to build confidence and work on movements you struggle with.
Strength
Power Clean
3x3 @ 80%,85%,90%
“Talladega Nights”
AMRAP 3
7 Burpees
7 Medball Squat Jumps (20/14)
-Rest 3 Minutes-
AMRAP 3
Row for Calories
-Rest 3 Minutes-
7 Burpees
7 Medball Squat Jumps (20/14))
-Rest 3 Minutes-
AMRAP 3
Row for Calories
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
Strength
Deadlift
3x3 @ 80%,85%,90%
Diane
21-15-9 reps:
Deadlift @225/155LBS
Handstand Push-ups
Strength
Front Squat
3x3 @ 80%,85%,90%
AMRAP 20: Teams of 2
1 k Row
100 Air Squats
100 Sit-Ups
100 Kettlebell Swings (53/35)
*Split reps anyhow
Strength
Front Squat
3x3 @ 80%,85%,90%
“Midnight Train”
On The Minute x 14 Minutes
Odd: 7 Power Cleans (135/95) + 30 Double Unders
Even: 7 Chest to Bar Pull-Ups + 7 Wallballs (30/20)
