Strength: “For Quality”
10-8-6-4-2
Bench Press **Add weight throughout set**
Deadlift **Add weight throughout set**
WOD: For Time
10-20-30-40-50 Double Unders
25-20-15-10-5 Thrusters RX (75lb./53lb)
Strength: Mobility!
Workout: Teams of 2
For Time
100-80-60-40-20 Cal. Row/Dyne/Erg
60 Weighted Sit ups **With Slamball**
40 Slamball Lunges
Strength: Hang “Squat” Clean 5-4-3-2-1
Workout: 14 Minute AMRAP (As Many Rounds As Possible)
5 Power Cleans RX(155lb./103lb.)
then,
2 Rounds
7 Lateral Burpees over Barbell
14 Wallballs
**After the 2 rounds go back to the 5 Power Cleans**
Extra Credit: Partners of 2 Triangle of Death
100 Cal. Ski erg
100 Cal. Assault Bike
100 Cal. Row
Strength: Push Press 5-4-3-2-1
Workout: Mile Helen with a friend
teams of 2
4 Rounds For Time
400m Run **With Band must stay together**
42 KB Swings
24 Pull ups
**The run you do together the swings and pull ups split up however**
Extra Credit: 2-4 Rounds
12-15 Reverse Hypers
10 Bulgarian Split Squats **Per Leg**
10 DB Seated Presses **Per arm**
Strength: 12 Minute EMOM (Every Minute On the Minute)
0-3 Minute 3 Power Snatches
4-7 Minute 2 Power Snatches
8-11 Minute 1 Power Snatch
**Same format as last week, increase weight throughout**
WOD: 9 Minute LADDER
3-6-9-12-15-18-21…..
Back Squats (115lb./73lb.) **Off Rack**
Cal. Row/Dyne
Extra Credit: 2-3 Rounds
40 weighted alt. V-ups
40 Plate Twist
40 Felt over plate
Strength: 10 Minute for Quality cap
15-12-9-6
Bench Press **Increase weight**
Ring Dips
Workout: For Time
Teams of 2
50 Cal. Row/Dyne/Erg
50 Power Snatches (95lb./63lb.)
50m Sled Push
50 Cal. Row/Dyne/Erg
50 Deadlifts (135lb./93lb.)
50m Sled Push
50 Cal. Row/Dyne/Erg
Workout: For Time
600m Run
20 DB Thrusters (50lb./35lb.)
20 Box Jumps
600m Run
20 DB Thrusters (50lb./35lb.)
20 Pull Ups
600m Run
20 DB Thrusters (50lb./35lb.)
20 DB Lunges
Strength: Box Squats 5-4-3-2-1
Workout: 7 Rounds For Time
30 Double Unders **RX if you break on dubs 5 Air Squat Penalty**
7 Power Cleans RX (115lb./73lb.)
Extra Credit: 2-3 Rounds
50 Tempo Plate Twist
40 Hollow Rocks
30 Alt. V-ups
20 Heel Taps
10 Superman
Strength: 10 Minute EMOM
3-5 Ring Muscle Ups
or
3-5 Bar Muscle Up
or
3-5 Muscle Up Transition
**Pick the movement that you need to work on the most**
Workout: For Time
21-18-15-12-9
Wallballs
Stick Sit Ups
Strict HSPU
Extra Credit: Partners of 2
“Triangle Of Death”
100 Calorie Skierg
100 Calorie Assault Bike
100 Calorie Row
Strength: 12 Minute EMOM
0-3 Minute 1 Clean + Jerk x3
4-7 Minute 1 Clean + Jerk x2
8-11 Minute 1 Clean + Jerk x1
Workout: 15 Minute AMRAP (As Many Rounds As Possible)
5 Lateral Burpees over DB
10 Alt DB Snatches (50lb./35lb.)
15 Calorie Row/Dyne/Erg
Extra Credit: 3-5 Rounds For Quality
20 GHD Situps
15 Reverse Hypers
10 Strict Pull ups