STRENGTH: Front squat
Every 90 seconds for 6 sets,
2 x front squats @ 75-85% of 1RM
WOD: AMRAP 5:00
Buy-In: 100 x Double Unders
Max Rounds With Time Remaining:
12 x Toes to Bar (Rx, K2E, K2C)
12 x Dumbbell Front Squats
[Rest 5 Minutes]
AMRAP 5:00
Buy-In: 100 x Double Unders
Max Rounds With Time Remaining:
9 x Toes to Bar
9 x Dumbbell Thrusters
[Rest 5 Minutes]
AMRAP 5:00
Buy-In: 100 x Double Unders
Max Rounds With Time Remaining:
6 x Toes to Bar
6 x Dumbbell Clusters
SKILL CONDITIONING: Wall balls & Dumbbell box step overs
EMOM x 10:00 complete (alternate each minute)
Min 1) 15 x wall balls
Min 2) 10 x lateral box step overs – dumbbells in hang position
WOD: AMRAP 25:00
5 x Handstand Push-ups
10 x Alternating Pistols
15 x Pull-ups
[On the 0:00]: 200 Meter Run
[On the 5:00]: 400 Meter Run
[On the 10:00]: 600 Meter Run
[On the 15:00]: 800 Meter Run
[On the 20:00]: 1,000 Meter Run
STRENGTH: “DT” Complex
5 Rounds on the 3:00:
3 x Deadlifts
2 x Hang Power Cleans
1 x Push Jerk
*Score = Heaviest Load
WOD: For time,
60 x Deadlifts
45 x Hang Power Cleans
30 x Push Jerks
WOD: Against a 30:00 running clock,
Complete 5,000 m row
While partner A is working on the row, partner B works on the AMRAP of,
5 x toes to bar
10 x wall balls
15 x push ups
*Switch as needed. Rower picks up where partner left off at in the AMRAP
**Upon completion of the row, both partners focus on the AMRAP. One works/one rests.
STRENGTH: On the Minute x 15:00
1 x Snatch, building
*Score = Heaviest Load
WOD: AMRAP 12:00
3 x Power Snatches
3 x Chest to Bar Pull-ups
3 x Box Jumps
6 x Power Snatches
6 x Chest to Bar Pull-ups
6 x Box Jumps
…
Add 3 Reps Each Round