Conditioning
25 minute AMRAP:
- 10 Deadlifts (225/155)
- 20 Ring Rows
- 15 Dumbbell Push Presses (45/30)
- 20 Push-ups
- 20 Goblet Squats (55/35)
- 20 Hollow Rocks
- 25 Clam Crunches
- 200m Run
Mobility
- 1:30 Banded Pec Stretch (each side)
- 10 Windmills (each side)
- 10 Scapula Circles/Cat Cows
- 8 Thoracic Bridges
Warm-up
5 minutes for quality:
- 100m Run
- 20 High Plank Shoulder Taps
- 20 Dead Bugs
Strength
Strict Press:
- Every 2:00 x 5 sets
- 1x8 @ 70%
- 1x6 @ 74%
- 3x5 @ 78%
Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 12 Dumbbell Push Presses (50/35)
- 24 Walking Lunges
- 50 Double Unders
Focus Movement = Dumbbell Push Press
Strength
Snatch Complex:
2 Snatch Pulls + 2 Snatches + 2 Overhead Squats
- Beginner/Intermediate = Technique work
- Intermediate/Advanced = Work up to a heavy set
Conditioning
7 minute AMRAP:
- 20 Dumbbell Push Presses (30/20)
- 10 Burpees
*Rest 2 minutes*
7 minute AMRAP:
- 20 Dumbbell Step-ups (30/20)
- 10 Burpees
Strength
Front Squat:
- 2 Pause + 1 Regular
- 5 Sets increasing weight
Conditioning
21-15-9 for time:
- Deadlifts (185/135)
- 200m Run
- Dumbbell Push Press (45/30)
- 200m Run
The Deadlifts and Dumbbell Push Press decrease by 6 reps each round. The Run stays the same.
Strength
Sumo Deadlift:
- 4-4-4-4-4
Conditioning
15 minute AMRAP:
- 10 Toes to Bar
- 20 Dumbbell Push Press (Rx: 35#/25#)
- 20 Dumbbell Step-ups (Rx: 35#/25#)
Core
3 Sets:
- 1 minute Plank
- 30 seconds Rest
Partner WOD
For time:
- 160 Calorie Row
- 120 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 80 Alternating Dumbbell Snatches (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 40 Burpees over Rower
- 20 Handstand Push-ups (L2: Pike Press)
- 40 Push-ups (L2: Knees)
- 80 Dumbbell Push Press (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 120 Med Ball Cleans (Rx: 20#/14#, L2: 14#/12#, L3: 12#/10#)
- 160 Calorie Row
Only one Partner working at a time. Split everything evenly.
Time cap = 40 minutes
Strength
Deadlift:
- 4x3 @ 80%
Conditioning
2 Rounds:
- 20 Dumbbell Squats (Rx: 35#/20#, L2: 25#/15#, L3: 15#/10#)
- 200m Run
Then,
2 Rounds:
- 20 Dumbbell Push Press (Rx: 35#/20#, L2: 25#/15#, L3: 15#/10#)
- 200m Run
Then,
2 Rounds:
- 20 Dumbbell Thrusters (Rx: 35#/20#, L2: 25#/15#, L3: 15#/10#)
- 200m Run
Strength
3 Rounds not for time:
- 20 Ring Rows
- 20 Weighted Step-ups each leg
Conditioning
6 minute AMRAP:
- 40 Double Unders (L2: 80 Singles)
- 20 Dumbbell Snatch (Rx: 45#/35#, L2: 35#/25#, L3: 25#/15#)
2 minute Rest
4 minute AMRAP:
- 20 Air Squats
- 10 Push Press (Rx: 45#/35#, L2: 35#/25#, L3: 25#/15#)
2 minute Rest
2 minute AMRAP:
- Burpees
Core
3 Rounds:
- 1 minute Plank
- 20 Hollow Rocks
