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SKILL / STRENGTH
HSPU
5 sets of 3-5 Strict HSPU + 10 kipping
2 minutes rest between sets
*scale  negatives
WOD
AMRAP on TABATA CLOCK
4 rounds
9 Hang power cleans
11 Bar facing burpees
13 cal row
RX  45/30   INT  40/25   BEG  20/15
10 second rest  –  20 second work then start back where you left off
* Hang is from just above the knees – no cheaty bouncing reps LOL
SKILL / STRENGTH
Lunges
5 sets of 20 OH DB lunge
RX  25/15   INT  20/10   BEG  10/5
2 mins rest between sets
*10 lunges on each leg one DB OH & one on the shoulder
WOD
For time
4 Rounds
200m Run
21 Push press
15 Pullups
RX  45/30   INT  40/25   BEG  20/15
*scale to banded pullups
WOD
In pairs
800m run
30 synchro BFB
50 Power cleans
30 synchro BFB
50 STOH
30 synchro BFB
50 wall balls
800m run
SKILL / STRENGTH
Snatch
20 sets of 1 Full snatch every 30 seconds
@ 65% of 1RM
WOD
15 min AMRAP
400m run
10 DBL DB Push press
200m KB Farmers carry
10 DB goblet squat
RX  25/15   32/24
INT  20/10  24/20
BEG  10/5   16/12
*normal sit ups for beginners
SKILL / STRENGTH
Pull ups
5 sets of
3 weighted pullups + ME strict pullups
Rest 2 mins between each rounds
* if they cant do weighted, just do as many
as possible – strict and then kipping
WOD
18.1
20 min AMRAP
8 TTB/ SLR/ HKR
10 DB hang clean & jerks
14/12 cal row
RX  25/15   INT  20/10   BEG  10/5
* single DB
SKILL / STRENGTH
Push Press E200m
6 sets of 2 reps
Starting @ 50% of 1RM jerk
*building weight with each set
WOD
9 min AMRAP
20 DB snatch
15 HSPU
RX  25/15   INT 20/10   BEG  15/5
*scale HSPU to box pikes or seated DB press
SKILL / STRENGTH
Push Press E200m
6 sets of 2 reps
Starting @ 50% of 1RM jerk
*building weight with each set
WOD
9 min AMRAP
20 DB snatch
15 HSPU
RX  25/15   INT 20/10   BEG  15/5
*scale HSPU to box pikes or seated DB press
SKILL / STRENGTH
Plank hold
3 rounds of 1 min plank hold
*add weight if wanting to upscale
3 min skipping practice
*encournage members to try DU
WOD
20 min AMRAP
75 DU/ 150 single skips
5 Power cleans
20 Wall balls
*Power clean weight – 65% of 1 RM
RX  12/9   INT 9/6   BEG 6/3
WOD
In pairs – 8 rounds each
 2 min AMRAP
You go, I go
5 Squat cleans
5 STOH
5 pullups
max burpees for remaining time
Score  – Total combined burpees
RX  45/35   INT  40/30   BEG  35/20
16 total rounds
1 partner works, 1 partner rests
SKILL / STRENGTH
Rope climbs EMOM
7 rounds of 3 climbs
*scale reps as needed
*rope climb progressions for beginners
WOD
For time
4 Rounds of
400m run
100 DU/ 200 Single skips
12 DBL DB box step overs
RX   25/15   24/20
INT   20/10   24/20
BEG   10/5   20/16
*scale the double under reps if needed
*encourage those learning DU to complete
as many reps as possible instead of singles