| WOD |
| In Pairs |
| Buy in – 400m Run – both |
| 60 DU / 120 Singles |
| 50 Weighted lunges |
| 40 DBL DB Clean & jerk |
| 30 DBL DB Box overs |
| 20 Burpee pullups |
| 10 Rope climbs |
| 20 Burpee pullups |
| 30 DBL DB Box overs |
| 40 DBL DB Clean & jerk |
| 50 Weighted lunges |
| 60 DU / 120 singles |
| Cash out – 400m run |
| SKILL / STRENGTH |
| Skill work ( 20 mins ) |
| 14 min EMOM |
| Min 1 – 5 TTB into 5 Pullups into 5 C2B |
| Min 2 – 20 DU into 8 – 10 HSPU |
| Scaled |
| Min 1 – 7 – 10 Pullups or TTB |
| Min 2 – Work on DU or HSPU |
| OR |
| Work on technique |
| * Spend time working thru fundamentals of movements before EMOM |
| WOD |
| For time ( 16 min cap ) |
| 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 |
| Hang power cleans |
| OHS |
| Power clean |
| STOH |
| RX 35/25 |
| Choose a weight you can keep the bar moving at. |
| SKILL / STRENGTH |
| Lower body strength ( 25 – 30 mins ) |
| In 12 mins: |
| Building for 4 sets |
| 6 Tempo back squats |
| In between sets |
| 7 SGL Arm lying chest press – each arm |
| + |
| 7 SGL Arm ring rows – each arm |
| THEN |
| At the heaviest above back squat |
| 6 min EMOM of |
| 3 Back squats |
| WOD |
| For time ( 15 min cap ) |
| EMOM – 15 mins |
| Min 1 – ME Bar facing burpees |
| Min 2 – 15 KB Swings – RX:20 swings |
| Min 3 – 40 DU : 100 singles RX:60 DU |
| SKILL / STRENGTH |
| Skill work ( 20 mins ) |
| 5 Rounds – every 4 minutes |
| 6 – 10 Piked ring or Box HSPU |
| 2 Legless or foot bite rope climbs |
| 6 – 10 Strict TTB or strict SLR |
| ME ring dips |
| ** Starting a new round every 4 minutes |
| WOD |
| For time ( 15 min cap ) |
| 12 – 9 – 6 – 3 |
| DB Thrusters |
| DB Deadlifts |
| DB box step overs |
| RX 22.5/15 INT 20/10 BEG 10/5 |
| * Any drop of the DB during any set of movements – 100m Run |
| They can break at the end of a movement |
| SKILL / STRENGTH |
| Strength work ( 15 – 20 mins ) |
| Building for 5 sets of |
| 1 x 7, 1 x 5, 1 x 3, 1 x 3, 1 x 3 |
| Banded or Deficit Deadlifts at 60 – 70% |
| In between sets |
| 6 Heavy Barbell push press |
| ^ Building to a heavy set |
| + |
| 1 Heavy TGU on each arm |
| WOD |
| For time ( 18 min cap ) |
| 21 – 15 – 9 |
| Squat cleans |
| Box jumps |
| * Each round starts with a 400m run |
| ** Add weight every round |
| RX 70/45 80/50 90/55 |
| INT 50/35 60/40 70/45 |
| BEG 35/25 – stay the same |
| SKILL / STRENGTH |
| Snatch ( 20 – 25 mins ) |
| Building for 3 sets of |
| 3 Power snatch – not TnG |
| ^ 3 sec tempo pull to knee |
| INTO |
| Building for 3 sets of |
| 2 Hang squat snatch at 80 – 85% |
| INTO |
| Building for 5 sets of |
| 1 Squat snatch |
| WOD |
| 16 min AMRAP |
| 12 Hang power snatches |
| 20 Wall balls |
| 30 DU / 60 singles |
| RX 45/30 9/6 |
| INT 40/25 9/6 |
| BEG 30/20 6/3 |
| * everytime you break in the wallballs, |
| add 10 double unders to the 30 |
| or 20 single skips to the 60 |
| WOD |
| In Pairs |
| Buy in – 400m Run – both |
| 60 DU / 120 Singles |
| 50 Weighted lunges |
| 40 DBL DB Clean & jerk |
| 30 DBL DB Box overs |
| 20 Burpee pullups |
| 10 Rope climbs |
| 20 Burpee pullups |
| 30 DBL DB Box overs |
| 40 DBL DB Clean & jerk |
| 50 Weighted lunges |
| 60 DU / 120 singles |
| Cash out – 400m run |
| SKILL / STRENGTH |
| TESTING WEEK |
| DEADLIFT ( 20 mins ) |
| 20 mins to find |
| 1RM Deadlift |
| WOD |
| Lactate Threshold capacity test |
| 3 x 500m row |
| 3 mins rest in between sets |
| Can swap out for the bike |
| ** record times for every row |
| SKILL / STRENGTH |
| TESTING WEEK |
| CLEAN & JERK ( 22 mins ) |
| a) In 8 mins |
| Build to a heavy |
| 1 Hang squat clean |
| + |
| 1 Clean |
| + |
| 1 Jerk |
| Then |
| b) 8 mins to find |
| 1RM Clean & jerk |
| WOD |
| For time ( 12 min cap ) |
| AIRFORCE |
| 20 Thrusters |
| 20 SMDLHP |
| 20 Push jerks |
| 20 OHS |
| 20 Front squats |
| * 4 Lateral burpees at the top of every minute |
| RX 50/35 INT 40/25 BEG 30/15 |
| SKILL / STRENGTH |
| TESTING WEEK |
| HSPU / PRESSING ( 15 mins ) |
| For time |
| 50 HSPU |
| OR |
| 50 Pressups – chest to the floor |
| WOD |
| For time ( 15 min cap ) |
| 40 – 30 – 20 |
| TTB / SLR / HKR |
| ALT DB snatches |
| DU / Single skips* |
| RX 22.5/15 INT 20/10 BEG 10/5 |