Partner WOD
40 Minute Time Cap
100 Calorie Row
200 Double Unders
30 Clean & Jerk 135/95
50 Pull-ups
100 Calorie Row
150 Double Unders
30 Deadlift 185/125
50 Box Jumps 24/20
*10 Toe 2 Bar every 3 minutes (5 each person)
Dragon Pose (1 Min Each Leg)
2 Rounds:
10 Good Mornings (Empty Bar)
10 Air Squats
5 Tuck Jumps
10 Minute Time Cap
30 Back Squats for Time
7 minutes to warm-up to 70% then perform 30 reps at 70% of 1 rep max.
Increase load by 10 lbs from last week if performed under 5 minutes. Keep weight same as last week if it took longer than 5 minutes.
5 Burpees then remaining time of each minute, chip away at:
100 Thrusters 95/65
*must begin each minute with 5 burpees before chipping away at thrusters
10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
Use the heaviest weight you can for each set.
Rest as needed between sets.
20 Minute AMRAP
Buy In: 500m Row
then…
25 Wall Balls 20/14
20 American KB Swings 53/35
15 Pull-ups
3 Rounds (NFT)
10 Good Mornings (Bar Only
10 Air Squats
Toe Touch w/ Barbell (20 sec hold)
10 minutes to warm up to a 3 rep touch and go deadlift. When EMOM begins, perform 3 touch and go deadlifts and immediately follow up with 30 double unders or 60 singles in the same minute.
20 Minute Time Cap
25 Deadlift 115/75
25 Burpees
20 Push Press 115/75
20 Burpees
15 Power Cleans 115/75
15 Burpees
10 Power Snatches 115/75
10 Burpees
5 Sumo Deadlift High Pulls 115/75
5 Burpees
Wrist Mobility then:
2 Rounds
5 Hang Power Cleans (Start at Hip)
5 Hang Power Cleans (Start at Mid-Thigh)
5 Power Cleans (Start at Bottom)
5 Hang Cleans (Start at Hip)
5 Hang Cleans (Start at Mid-Thigh)
5 Cleans (Start at Bottom)
as heavy as possible to remain unbroken, but keep solid technique…10 minutes to warm up to 3 rep touch and go
For Time
25 Minute Time Cap
4 Rounds
5 Squat Cleans 155/105
20 HR Pushups
25 KB Goblet Squats 53/35
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Beginner: Negatives 5 sets of 5 Reps (work up to 5-second hold)
then 5 sets of 5 banded pull-ups – (banded pull-ups must be strict – think slowed and controlled-least band resistance as possible)
Intermediate: Chin-Ups 5 Sets of 5 Reps then perform 5 sets of 5 negatives with a 5-second hold.
Advanced (Must Have 5 Strict Pull-ups): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.
20 Minutes to Complete.
14 Minute AMRAP
10 Burpee Box Jump Overs 24/20
30 Double Unders
10 Push Press 115/75
16 Minute AMRAP
400m Run
15 Deadlifts 135/95
10 Lateral Burpees
5 Power Cleans 135/95
Partner WOD
45 Minute Time Cap
100 Squat Cleans 95/65
100 Toe 2 Bar
100 American KB Swings 53/35
100 HR Push-ups
**400m Run at every 7 minute mark**
Dragon Pose (1 Min Each Leg)
2 Rounds:
10 Good Mornings (Empty Bar)
10 Air Squats
5 Tuck Jumps
10 Minute Time Cap
30 Back Squats for Time
7 minutes to warm-up to 70% then perform 30 reps at 70% of 1 rep max.
If you completed all 30 reps in under 5 minutes last week then increase load by 10 lbs.
If time was greater than 5 minutes stay at 70% of 1RM.
21-15-9
Thrusters, 95# / 65#
Pull-ups
15 Minute Time Cap
3 Minute AMRAP
Max Effort Pullups
Rest 7 minutes, then complete.
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
20 Minute Time Cap
50 Wall Balls 20/14
20 Hang Power Snatches 115/75
750m Row
20 Overhead Squats 115/75
50 Wall Balls 20/14
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