WARM UP
10 Minute set up / Warm up with each movement
WOD
Partner Wod
For time
100 Synchro BWS
Then
5x
36 HPC’S RX-50/35kg ADV-60/40kg
200m Run (Both run, can not start the BJO’S until second partner crosses the roller door)
36 BJO’S 24/20″
Then
100 Synchro BWS
34 Minute cap.
WARM UP
6 Minutes
50m Run
5 Kip swings
6/5 Cal ski
5 EB Power snatches
WOD
For time
1-10
Power snatches RX-40/30kg ADV-50/35kg
After every set complete
6 TTB ADV-10 + 8/7 Cal row
23 Minute cap
STRENGTH & SKILLS
7×3
Front squats
HIIT
WARM UP
6 Minutes
50m Run
8 Heavy Russian swings
6/5 Cal ski
WOD
8x
250/200m row
16 Single arm dumbbell gang power snatches 22.5/15kg (8 each arm)
12 Abmat situps
200m Run
Rest 1 minute after each round, reverse the order each time.
WARM UP
10 Minutes
Set up / Warm up with each of the movements
WOD
Partner Wod
For time
30 Synchro burpees to 6″ target (meet at the top)
60 Axle bar STO’S RX-40/30kg ADV-50/35kg
40/33/26 Cal bike
60 Axle bar back squats RX-40/30kg ADV-50/35kg
40/33/26 Cal ski
20 Synchro burpees to 6″ target
50 Axle bar STO’S
40/33/26 Cal bike
50 Axle bar back squats
40/33/26 Cal ski
10 Synchro burpees to 6″ target
40 Axle bar STO’S
40/33/26 Cal bike
40 Axle bar back squats
40/33/26 Cal ski
37 Minute cap.
SKILLS CLASS
Focusing on the jerk & mobility
WARM UP
3x
10/8 Cal ski
8 Banded good mornings
7/6 Cal bike
WOD
For time
800m Run
Then
5x
10 Dead ball O/S RX-40/30kg ADV-50/40kg
12 Pullups ADV-20
Then
800m run
22 Minute cap
STRENGTH & SKILLS
12 Minute Empty bar AMRAP (For quality)
15 Power cleans
15 Push press
15 Back squats
15 Good mornings
Note: Try to get the complex unbroken and rest as needed in between.
HIIT
WARM UP
3x
10/8 Cal ski
8 Banded good mornings
7/6 Cal bike
WOD
5x
400m Run
15 Dead ball GTO’S (moderate)
400/330m Ski
Rest 3 Minutes after each round
44 Minute cap.
WARM UP
6 Minute AMRAP
6/5 Cal row
4 Sandbag to shoulders
6 Sand bag bear hug squats
STRENGTH & SKILLS
20 Minutes
5 RM Hang squat clean
WOD
For time
5-10-15-20-25-30
Pushups
30-25-20-15-10-5
BJO’S 24/20″
3-6-9-12-15-18
Hang squat cleans @ 90%
24 Minute cap
HIIT
WARM UP
6 Minutes
6/5 Cal row
4 Sandbag to shoulders
6 Sandbag bearhug squats
WOD
Every 4:30 x 7
200m Run
14 Single arm KB Hang squat cleans 24/16kg (7 each arm)
12/7 Pushups
250/200m row
4 Minute cap on each round, reverse the order each time
Score = Total working time.
WARM UP
3x
1st Min – 5/4 Cal ski + 5 Kip swings
2nd Min – 50m Run + 4 Dead ball GTO’S
WOD
30 Minute clock
10x
10 Dead lifts RX-50/35kg ADV-60/40kg
5 TTB ADV-10
Then in the remaining time ladder
2 Rope climbs
10/8 Cal bike
3 STO’S RX-40/30kg ADV-50/35kg
2 Rope climbs
10/8 Cal bike
6 STO’S
2 Rope climbs
10/8 Cal bike
9 STO’S
And so on….
Note: You will only use one bar and change the weights for the second piece. There are 2 scores, your finish time for the 10 rounds and also your ladder score.
HIIT
WARM UP
3x
1st Min – 5/4 Cal ski + 5 Kip swings
2nd Min – 50m Run + 4 Dead ball GTO’S
WOD
7x 4 Minute AMRAPS
7 Double KB dead lifts 2x 24/16kg
5/4 Cal bike
7 Double dumbbell push press 15/10kg
50m Run
Rest 2 minutes after each 4 minutes.
WARM UP
3x
1 Minute bike (Alt every 15 seconds 2-3 & 6-7 RPE
5m Duck walk
5 Dead ball clusters
WOD
5x
300m Run
25 Wall balls 9/6kg
15/12 Cal row
24 Minute cap
STRENGTH & SKILLS
5×5
Bench press
HIIT
WARM UP
3x
1 Minute bike (Alt every 15 seconds 2-3 & 6-7 RPE)
5m Duck walks
5 Dead ball clusters
WOD
6x
1st Min – Plate burpees
2nd Min – Single arm KB thrusters 24/16kg
3rd Min – Single arm dumbbell hang power snatches 22.5/15kg
4th Min – Max cal row
5th Min – Rest
Score = Total combined reps.
Note: You only work to 40 seconds in each minute.