Strength
Thruster:
- 5-5-5-5-5
Conditioning
Buy-in = 500m Row
Then, 21-15-9:
- Russian Kettlebell Swings (55/35)
- Sit-ups (Double: 42-30-18)
- Burpees
Buy-out = 500m Row
Time cap = 18 minutes
Strength
Thruster Complex:
- 2 Front Squat + 1 Thruster
- Work up to a moderate-heavy set
Conditioning
3 Rounds for time:
- 20 Calorie Row
- 15 Pull-ups
- 20 Alternating Dumbbell Snatches (45/30)
- 15 Wall Balls
Time cap = 18 minutes
Strength
Thruster:
- 3-3-3-3-3
Conditioning
10 minute AMRAP
- 6 Power Cleans (155/110)
- 12 Pull-ups
- 24 Sit-ups
No Rest
2 Rounds for time:
- 100m Farmers Carry (55/35)
- 200m Run
12/31
For time:
- 31 Push Press (Rx: 75#/55#)
- 31 Pull-ups
- 31 Snatches (Rx: 75#/55#)
- 31 Sit-ups
- 31 Toes to Bar
- 31 Push-ups
- 31 Box Jumps
- 31 Back Squats (Rx: 75#/55#)
- 31 Unbroken Double Unders
- 31 Thrusters (Rx: 75#/55#)
- 31 Lunges (each side)
- 31 Burpees
- 365m Row
Strength
Pause Back Squat:
- 5-5-5-3-3
Conditioning
27-21-15-9 reps for time:
- Thrusters (Rx: 95#/65#)
- Sit-ups
- Calorie Row
Thruster
3-3-3-3-3
Go heavy
21-15-9
Kettle bell swings
K2E
During the workout
Bear crawl 3 laps after 21s
Bear crawl 2 laps after 15s
Bear crawl 1 lap after 9s
( inhome for bear crawl can do 150 mountain climbers for 3 laps
100 for 2
Core
10 leg raise
20 flutter kicks
Over Head Squat
3-3-3-3-3
70%
14 Min Amrap ( Every Min on The Min Perform 8 ab-mat sit-ups )
10 ring rows
15 Box Jumps
10 DB thrusters right arm ( 45/25)
10 DB thrusters left arm
Score is rounds from the Amrap
Core
20 Mountain climbers touch elbow
20 Plank T rotations
20 frogger
X2
Strength
Thruster:
- 3-2-2-1-1
Conditioning
”Jill”
For time:
Buy-in = 50 Push-ups
Then,
50-35-20:
- Wall Balls
- Abmat Sit-ups
- Calorie Row
Buy-out = 800m Run
Time cap = 25 minutes
After Press do pull-ups or bent over rows to failure
Press 2-2-2-2-2 75 %
Home Pike press max
Pull ups( max strict ) or Bent over rows 50 % body weight ( Max rep )
15 Min Amrap
20 WB or Lite Thruster
200 M run ( home 100 jumping jacks )
10 Toes to DB Or (t2B)
Core
20 Hip rockers
No rest right into
40 Mountain climbers
If mountain climbers are not unbroken must start again
X3
DL
Onsite
5-5-5-5-5 75 %
Home
10-10-10-10-10 ( single leg ) with DB or object
14 Min EMOM
Odd 10 Thrusters ( 75/45)
Even 20 KB swings or object ( 55/35)
Core
45 sec plank
30 Dead-bugs ( 1-1)
X3
Thruster
3-3-3-3-3 plus
1 min Dead bugs
1 min high knees
1 min sprawls
1 min Pushpress
1 min rest
X4
Core
0 Vups
30 sec flutter kicks
60 sec plank
X2
Goblet or Front Squat ( weighted or object or tempo )
3-3-3-3-3Plus
50 DB thrusters ( scale would be shorter squat or object )
75 situps ( scale would be clam crunch )
100 DB push press ( scale push up or wall push up or no weight )
EMOM compleat 4 Sprawls
Core
Longest plank competition
Winner !! rest
Losers 25 burpees
Strength
Snatch Grip Deadlift:
- 3x8 (Same weight for all 3 sets)
Conditioning
For time:
- 30 Front Squats (Rx: 115#/80#, L2: 95#/65#, L3: 75#/50#)
- 20 Pull-ups (L2: Band)
- 30 Push Presses (Rx: 115#/80#, L2: 95#/65#, L3: 75#/50#)
- 20 Pull-ups (L2: Band)
- 30 Thrusters (Rx: 115#/80#, L2: 95#/65#, L3: 75#/50#)
Skill
Handstand Walk and/or Muscle Up practice for first 30min.
WOD
9min AMRAP of
Thrusters (Rx: 75/55, L2: 65/45, L3:55/35)
Pull-ups
3-3, 6-6, 9-9, 12-12, 15-15, 18-18, 21-21…..
Split Jerk
1-1-1-1-1-1
Work up to a Heavy Single
WOD
15.5
Cal Row
Thruster (95/65)
27-21-15-9
for Time
1 Partner WOD
1000 M Row
60 DB Thrusters (Rx: 50/30, L2:35/20, L3:25/15)
1500 M Row
40 DB Thrusters
2000 M Row
20 DB Thrusters
then
WOD 2
10 Sprawls
50 DU
Score is Max Reps of WOD 2
30 Min Time Cap
Snatch Grip Deadlift
2 Reps at 80% of 1 RM
1 Rep at 90% of 1 RM
2 Reps at 85% of 1 RM
2 Reps at 80% of 1 RM
14 Min EMOM
Odd: 10 Thrusters (Rx: 95/64)
Even: 15 Front Rack Kettlebell Lunges (Rx: 54/35)
Find 1 RM Snatch
30 Front Squats (Rx: 115/80, L2: 95/65, L3: 80/55)
30 Cal Row
30 Push Press (Rx: 115/80, L2: 95/65, L3: 80/55)
30 Cal Row
30 Thrusters (Rx: 115/80, L2: 95/65, L3: 80/55)
Bottoms Up Turkish Get Up 4 x 5
30 Minute AMRAP
10 Thrusters (Rx: 105/75)
8 Bar Facing Burpees
80ft Walking Lunges
Skill Review: Butterfly Pull Ups/Kipping Pull Ups
“Fran” 21-15-9
Thrusters (Rx: 95/65, L2: 65/45)
Pull Ups (L2: Pull Ups w/ Band, L3: Australian Rows)
Abs After Fran 4 Rounds
20 Hollow Rocks
10 Super Mans
20 Second L-Sit
1 Min Plank
*If there’s time* Bent Over Rows (Light Weight) 3 x10
