Strength:
Weighted Pull-ups:
- 3x3
WOD
9 Minute AMRAP:
- 3 Deadlifts (Rx: 225#/155#, L2: 185#/125#, L3: 155#/95#)
- 3 Chest to Bar (L2: Pull-ups, L3: Banded Pull-ups)
- 6 Deadlifts (Rx: 225#/155#, L2: 185#/125#, L3: 155#/95#)
- 6 Chest to Bar (L2: Pull-ups, L3: Banded Pull-ups)
- Continue in increments of 3
Score = Total reps
Cool Down
3 Rounds:
- 30 Second Hollow Hold
- 30 Russian Twists (total)
- 30 Second Superman
WOD #1
10 Minute EMOM:
- 3-5 Pistols (L2: medball, L3: box/band)
WOD #2
E3MOM x5:
- Snatch Complex (5 Hang Power Snatches + 3 Overhead Squats)
- Rx: 135#/85#, L2: 115#/75#, L3: 95#/65#)
Skill
Handstand Practice:
- Holds on wall for 30 seconds
- Advanced: Free standing holds for 5-10 seconds
Partner WOD
For time:
- 1600m Row
- 60 Burpees
- 100m Overhead Lunges w/ plate (Rx: 45#/25#, L2: 35#/25#, L3: 25#/15#)
- 60 Cleans (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 100m Overhead Lunges w/ plate (Rx: 45#/25#, L2: 35#/25#, L3: 25#/15#)
- 60 Burpees
- 2400m Run
*Split everything evenly*
WOD #1
- Accumulate a 5 minute Dead Hang from Pull-up Bar
- Run 200m every time you drop
WOD #2
5 Rounds for time:
- 20 Jumping Jacks
- 10 Pull-ups (L2: Banded Pull-ups)
- 1 Deadlift (Rx: 90% of 1RM, L2: 80% of 1RM, L3: 70% of 1RM)
Skill
Handstand Hold:
- Max hold x3
- If unable to hold a handstand, practice progressions
WOD
4 Rounds for time:
- 3 Squat Cleans (Rx: 80% of 1RM, L2: 70% of 1RM, L3: 60% of 1RM)
- 15 American Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- 750m Row
OPEN WORKOUT 19.5
33-27-21-15-9 reps for time:
- Thrusters (Rx: 95#/65#, Scaled: 65#/45#)
- Chest to Bar Pull-ups (Scaled: Jumping Pull-ups)
Time Cap = 20 minutes
Strength
Squat Snatch:
- 2x5 @ 75%
- 2x3 @ 80%
- 2x1 @ 85%
WOD
10 Rounds for time:
- 200m Run w/ Medball (Rx: 20#/14#, L2: 14#/10#, L3: 12#/8#)
- 1 Bear Complex (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
Strength
- 1RM Clean
WOD
18 Minute AMRAP:
- 3 Minutes of Abmat Sit-ups
- 3 Minutes of Handstand Push-ups (L2: w/ pad, L3: Pike Presses)
- 3 Minutes of Devil Press (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 2 Minutes of Abmat Sit-ups
- 2 Minutes of Handstand Push-ups (L2: w/ pad, L3: Pike Presses)
- 2 Minutes of Devil Press (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 1 Minute of Abmat Sit-ups
- 1 Minute of Handstand Push-ups (L2: w/ pad, L3: Pike Presses)
- 1 Minute of Devil Press (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
Skill
- Weighted Abmat Sit-ups - 3x20
- Weighted Plank - 3x1 Minute
- Weighted Wall Sit - 3x1 Minute
WOD
For time:
- 75 Dumbbell Box Step Overs (Rx: 50#/35#, L2: 35#/20#, L3: 25#/10#)
- 800m Run
- 150 Double Unders (L2: Double Under Attempts, L3: Singles)
Strength
- 1RM Deadlift
WOD
6 Minute AMRAP:
- 5 Toes to Bar (L2: Knees to Elbows, L3: Knee Raises)
- 3 Power Cleans (Rx: 155#/105#, L2: 125#/85#, L3: 95#/65#)
- 100m Sprint
*5 Minute Rest*
6 Minute AMRAP:
- 10/8 Calorie Row
- 10 Burpees over the Rower
- 10 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
Strength
Back Squat:
- 2x5 @ 75%
- 2x3 @ 80%
- 2x1 @ 85%
WOD
3 Rounds for time:
- 21 Pull-ups (L2: Banded Pull-ups)
- 15 Dips (Rings or Box)
- 9 Hang Snatches (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
OPEN WORKOUT 19.4
For time:
3 Rounds of:
- 10 Snatches (Rx: 95#/65#, Scaled: 65#/45#)
- 12 Bar Facing Burpees (Scaled: May step over bar)
Then, rest 3 minutes before continuing with:
3 Rounds of:
- 10 Bar Muscle-ups (Scaled: Pull-ups)
- 12 Bar Facing Burpees (Scaled: May step over bar)
Time Cap = 12 minutes
Strength
- 1RM Squat Snatch
Skill
- Pistol practice for 10 minutes
WOD
21-15-9:
- Russian Kettlebell Swings (Rx: 70#/55#, L2: 55#/35#, L3: 35#/25#)
- Plate Ground to Overhead (Rx: 45#/25#, L2: 35#/15#, L3: 25#/10#)
- Burpees over Kettlebell
Cash out:
- 100 Air Squats
Strength
Squat Clean:
- 3x5 @ 75%
WOD
4 Rounds for time:
- 10 Front Squats (Rx: 135#/95#. L2: 115#/80#, L3: 95#/65#)
- 200m Run
- 8 Cleans (Rx: 135#/95#. L2: 115#/80#, L3: 95#/65#)
- 200m Run
- 6 Front Rack Lunges (Rx: 135#/95#. L2: 115#/80#, L3: 95#/65#)
Skill
- Max Pull-ups
WOD
- 9 Thrusters (Rx: 65#/35#, L2: 45#/25, L3: 25#/15#)
- 1000m Row
- 15 Thrusters (Rx: 65#/35#, L2: 45#/25, L3: 25#/15#)
- 1000m Row
- 21 Thrusters (Rx: 65#/35#, L2: 45#/25, L3: 25#/15#)
- 1000m Row
Strength
Deadlift:
- 1x4 @ 75%
- 1x3 @ 85%
- 2x2 @ 90%
WOD
21 Minute AMRAP:
- 12 Deadlifts (Rx: 115#/80#, L2: 100#/70#, L3: 85#/60#)
- 12 Ring Dips (L2: Banded Ring Dips, L3: Box Dips)
- 12 Box Jumps
Strength
- 1RM Back Squat
WOD
3 Minutes on / 3 Minutes off (Rest 3 minutes after each exercise):
- Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- Rope Climbs (L2: 1/2 Rope Climbs, L3: Rope Get-ups)
- Snatches (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- Calorie Row
OPEN WORKOUT 19.3
For time:
- 200 Feet Dumbbell Overhead Lunge (Scaled: 200 Feet Dumbbell Front Rack Lunge) (50#/35#)
- 50 Dumbbell Box Step-ups (50# to 24”/35# to 20”)
- 50 Strict Handstand Push-ups (Scaled: 5 Inch Elevated Strict Handstand Push-ups)
- 200 Feet Handstand Walk (Scaled: 200 Feet Bear Crawl)
Time Cap = 10 Minutes
Strength
Strict Press:
- 3x10 @ Medium Weight
- 55%, 60%, 65%
WOD
For time:
- 100 Air Squats
- 50 V-ups
- 100 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 50 Russian Twists
- 100 Box Step-ups
Strength
Hang Clean:
- 3x8 @ Medium Weight
- 55%, 60%, 65%
Skill
- Pistol practice for 10 minutes
Partner WOD
For time:
- 100m Sprint (1 Partner, then the next)
- 80 Jumping Lunges (Split reps)
- 100m Sprint (1 Partner, then the next)
- 40 Front Squats (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#) (Split reps)
- 100m Sprint (1 Partner, then the next)
- 20 Man Makers (Rx: 35#/15#, L2: 25#/10#, L3: 15#/5#) (Split reps)
- 100m Sprint (1 Partner, then the next)
*Only 1 partner working at a time
