WOD

Strength:

Push Press 5-5-3-3-3-1-1-1-1

WOD:

15 Min AMRAP
-10 Push Press (95/65)
-15 Pull-Ups
-Med Ball overhead walking lunges 2 lengths of the Turf (20/14)

Work Capacity:

Mile time trial Max Effort
WOD

12 Minute EMOM
-Even minutes 6 dead lifts (225/135)
-Odd minutes 12 KBS (55/35)

Strength:

Front Squat

Following 3-4 warn up sets

4×4@ 80% of 1RM for all 4 sets.

WOD:

30-25-20-15-10-5
-Wall Balls
-Box jumps

Strength

Clean and Jerk

Find a 1 Rep Max

WOD

“Grace”

30 Clean and Jerks 135/95

Work Capacity:
Max effort 400m sprint x3
Rest 1:30 in between each interval
WOD: 6 min AMRAP
-4 burpees
-6 toes to bar
-8 Thrusters (75/55)
*Rest 1 min
4 min AMRAP
-4 burpees
-6 toes to bar
-8 thruster (75/55)
*Rest 1 min
2 Min AMRAP
-4 burpees
-6 toes to bar
-8 thrusters (75/55)

Strength:

Hang Power Snatch

 

Following 2-3 warm up sets

2-2-2-2-2-2

WOD

5 RFT
8 Hang Power Snatches (95/65)
16 Hand Release Push Ups
24 Double Unders

Strength:

Push Jerk 3-3-3-2-2-1-1

WOD:

12 min AMRAP
3-6-9-12-15…etc of
Clean and Jerk (135/95)
Ring/Matador Dips

Work capacity: These are to be all out efforts!!

Work capacity:
– 3x Row 400m (all out efforts) 2:00 min rest between each interval.
– 3x 1:00 min wall balls. 1:00 min rest in between. Try to beat each previous min reps.

WOD 10 min AMRAP
5 Toes To Bar
10 stationary lunges
15 Ab-Mat sit-ups