Strength
3 Position Snatch – (floor + below knee + above knee)
—5 sets @ 80-90%
Conditioning
5 Rounds For Time
40 Double Unders
12 DB Snatches (alternating) 80/50#
8 Strict HSPU
—Rest 3 minutes
20 Ring Muscle-Ups For Time (sub: 20 GI Janes or 500m Row)
WOD Notes: TD = 8-14 minutes. DU scale = 80 singles. HSPU are no deficit & you may scale them by kipping them or you can do 8 DB Push Presses or barbell (65%) if there aren’t enough DB.
Strength
3 Position Clean + Jerk – (floor + below knee + above knee + Jerk)
—5 sets between 80-90% of 1RM CnJ
Conditioning
For Time
15 Power Cleans (75%)
50 Wall Balls 20/14#
3 Rope Climbs 20ft
10 Power Cleans
40 Wall Balls
2 Rope Climbs
5 Power Cleans
30 Wall Balls
1 Rope Climb
WOD Notes: TD = 13-20 minutes. Use a lighter wall ball than normal since 30/20# is usually the Rx’d weight. RC scale = climb to 15ft, 2 up/downs per RC, or 5 cal ski erg per RC.
Strength
Bench Press – 5×5 @ 82-85%
Conditioning
5 Rounds For Time
10 Overhead Lunges 135/95#
15 T2B
20 Cal Row
WOD Notes: TD = 10-17 minutes. OH lunges should be unbroken every round, so go light (45% of OHS 1RM). You may scale to front rack lunges if beginner or lack mobility. T2B scale = 10 each round or 10 cal ski erg. Men & women will row 20 cal for this WOD.
Strength
Back Squat – 5×5 @ 80% (week 1)
Conditioning
10 Min AMRAP
10 KB Swings 70/53#
10 Burpees
10 C2B Pull-ups
—Rest 5 minutes
20 GI Janes For Time
WOD Notes: TD = 5-8 rounds (150-240 reps) / 1-2 minutes for 20 GI Janes. You should be able to maintain a high intensity throughout this WOD, which you’re moving the entire time! You may scale to chin over bar PU. Kipping is allowed for once and you may scale reps on PU to 5-8 each round if 10 will take too long. Record total reps!
Pull-up Challenge – Test Day 31
1 set ME Strict Pull-ups (compare to day 1)
—Record the # of pull-ups you increased by.
Conditioning
3 Rounds For Time
10 Power Snatches 145/100#
20 T2B
—at the 10 min mark
2 Rounds For Time
50/45 Cal Row
25 Front Squats 145/100#
—at the 20 min mark
Run 1 mile for time
WOD Notes: Record 3 separate scores. You should be able to go through snatches/squats fairly quickly so choose a weight you can move through but not too light.
Pull-up Challenge – Day 30
12×3 Strict C2B Pull-ups
—accumulate 36 reps if you can’t do 3 in a row. Use a weight if too easy
Strength
a) Split Jerk – 15 min to work up to a heavy single
b) Front Squat – 15 min to work up to a heavy single, then do 1×10 @ 80%
Conditioning
Make-up/Skill Day!
Pull-up Challenge – Day 29
9×4 Strict C2B Pull-ups + 5 sec negative (normal grip)
—Accumulate 36 reps total if you can’t get 4 in a row
Strength
Power Snatch + Full Snatch + OHS – 6 sets @ 80-90%
—You may drop bar after power snatch. Go as heavy as power snatch allows
Conditioning
6 Rounds For Time
10 DB Thrusters 45/30# each arm
5 Ring Muscle-Ups (sub: 8 GI Janes)
—Rest 5 minutes
Tabata Air Dyne For Calories (compare to row a week ago)
WOD Notes: TD = 7-14 minutes. If there aren’t enough DB, you may use a barbell, which 95/65# would be the Rx’d weight. Please DO NOT drop DB on the ground! You may also do Bar MU or banded bar MU instead of Ring MU as a scaling option.
Pull-up Challenge – Day 28
8×5 Strict C2B Pull-ups (normal grip)
—Accumulate 40 reps total if you can’t get 5 in a row
Strength
Power Clean + Full Clean + Split Jerk – 6 sets @ 80%-90%
—You may drop the bar after power clean. Go as heavy as power clean allows by the end.
Conditioning
12 Min AMRAP
35 Double Unders
6 Push Jerk 185/125#
1 Rope Climb 20ft
WOD Notes: TD = 6-9 rounds. DU scale = 70 singles. PJ weight = 60% of 1RM push jerk. RC scale = Climb to 15ft, 3 up/downs, or 7 cal ski erg.
Pull-up Challenge – Day 27
7×6 Strict C2B Pull-ups (normal grip)
—Accumulate 42 reps total if you can’t get 6 in a row
Strength
Bench Press – 15 min to work up to a heavy 1RM, then do 2×10 @ 75%
Conditioning
5 Rounds For Time
6 Hang Power Cleans 205/135#
8 Front Rack Lunges 205/135#
12 Deadlifts 205/135#
15 Lateral Burpees Over Bar
WOD Notes: TD = 11-17 minutes. Use same weight for all 3 movements (70-75% of power clean). The goal is to do all 6 cleans & 8 lunges without dropping the bar. Move slow and steady on the deadlifts whether that’s touch n go or quick singles. Jump over the bar for the burpees if you are physically able to.
Pull-up Challenge – Day 26
6×8 Strict C2B Pull-ups (normal grip)
—Accumulate 48 reps total if you can’t get 8 in a row.
Strength
Back Squat – 15 min to work up to a heavy single, then do 1×10 @ 80%
Conditioning
5 Rounds (interval style)
20 Wall Balls (unbroken) 30/20# to 10ft target
20/15 Cal Row
—Rest 2 minutes between rounds
WOD Notes: TD = Each rd should be between 1:30-2:30 since you should be going ALL OUT and transitioning quickly to the rower! Record your 5 separate scores. Pick a ball that you can go unbroken for all 5 rounds & only throw to the 10ft if you are capable of hitting it every time. Girls will row 15 cal.
Pull-up Challenge – Day 25
5×10 Strict C2B Pull-ups (normal grip)
—Accumulate 50 reps total if you can’t get 10 in a row.
