Strength
Every 3 minutes x 5 sets
a) Front Rack Lunges: 8 reps (heavy)
b) Strict Pull-ups (supinated grip): 6-10 reps (slow eccentric)
c) DB Skull Crushers: 10 reps (heavy)
Conditioning
15 Min AMRAP
3 Wall Climbs (RX+ = 50ft HS Walk)
8 DB Hang Squat Cleans 60/40#’s
250m Row
WOD Notes: Goal is 5+ rd. WC sub = 20 shoulder taps. HSC should be unbroken each rd & feel fairly light.
Assistance
Weighted Plank: 10 sets – 30 sec on / 30 sec off
Conditioning (35 min cap)
Partner WOD – Complete in any order for time
10 Rope Climbs 20ft
50 Dball Over Shoulder 125/80#
100 Thrusters 135/95#
200 Hollow Rocks
1000ft Versa Climber
WOD Notes: This WOD is “you go, I go” format, except for the hollow rocks you may work at the same time. You may break up the work anyway you’d like, however once you start a movement you must do all the reps before moving on to the next movement. RC sub = climb 12-15ft or 2x pulleys. Hollow Rocks – up + down = 1 rep. Dball should feel light to where you can pick it up quickly. Thrusters should be 5 reps at a time. Versa Climber should be sprints where you go 50-100ft at a time.
Make-up/Skill Day!
Strength
Snatch – 3 Reps EMOM for 10 Minutes (30 reps total) @ 75%
—Use same weight for all 30 reps. Squat is preferred if you have mobility
Conditioning
12 Min AMRAP
8 Deadlifts 295/195#
2 (3 Strict Pull-ups + 3 Bar MU)
60 Double Unders
WOD Notes: Goal is 4+ rds. DL = 60%. PU bar sub = 2x (3 Strict Pu + 5 Ring Rows). DU sub = 30 DU or 120 singles.
Assistance
a) L-Sit/Tuck (pegboard) – Accumulate 3 minutes
b) DB Reverse Flies – 4×15
Strength
Every 3 min x 5 sets
a) Bench Press – 8 Reps @ 70-75%
b) Goodmornings – 8 Reps @ 30-35% of DL
—Use a barbell for both movements. You can clean the bar off the floor for the GM.
Conditioning (17 min cap)
For Time
50/43 Cal Row
30 T2B
40 Burpee Box Step-ups 45/30#’s to 20″
30 T2B
50/43 Cal Row
WOD Notes: Row & BBSU should take around 5 min each. T2B should take 3-4 min. Choose 2 DB to where you can keep moving! You must stand tall on the box each rep & alternate which leg you step up on box with.
Assistance
a) Weighted Sit-ups – 5×25
b) Lateral/Front/Reverse Flies – 3×12 each
Strength
a) Jerk (from rack) – Work up to a heavy single
b) BB Bent-over Rows – 4×12 (heavy)
Conditioning (12 min cap)
For Time
15 DB Cleans 60/40#’s
12 Jerks (barbell) 165/105#
20/16 Cal Ski
18 DB Cleans 60/40#’s
15 Jerks (barbell) 165/105#
25/21 Cal Ski
21 DB Cleans 60/40#’s
18 Jerks (barbell) 165/105#
30/26 Cal Ski
WOD Notes: Jerks should be 55% of 1RM & should be able to do first round unbroken then break up the 2nd/3rd rd. DB cleans should be fairly heavy to where you have to break up each rd 1-2x.
Assistance
a) 20 Hollow Rocks + 20 Hollow Hold – 8 sets
b) Barbell Skull Crushers – 4×12
Strength
a) Back Squat – Work up to a heavy single
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b
Conditioning
18 Min AMRAP – Tribute to Kobe Bryant
5 Squat Cleans (70%)
8 (1 HR Push-up + 1 Bar Facing Burpee)
24/18 Cal Assault Bike
WOD Notes: The rep scheme stands for: 18 All Star Games / 5 Championships / Jersey #8 & #24. RX weights would be 225/155#. Cleans should feel relatively heavy to where they take 30-40 sec each rd. Heats will run 90 sec later.
Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) Barbell Bicep Curls – 4×10 (5 sec eccentric)
Conditioning
30 Min Running Clock (w/ a partner)
200 Wall Balls 30/20# to 10/9ft
30 Strict Pull-ups (RX+ = 20 MU)
20 (2 Power Snatches + 4 OH Lunges) 135/95#
30 Strict Pull-ups (RX+ = 20 MU)
400 Double Unders
30 Strict Pull-ups (RX+ = 20 MU)
***Max Cal Row in remaining time
WOD Notes: Score = total cals. Break up the work as needed. Snatches & Lunges should feel fairly light to where you can keep moving. DU sub = 800 singles.
Strength/Conditioning
Make-up/Skill Day!
Strength
Snatch – 1 EMOM for 15 Min
—Work up to a heavy single
Conditioning (13 min cap)
40-30-20-10 Reps of:
DB Snatches (alternating) 50/35#, 60/40#, 70/45#, 80/50# by round
Cal Assault Bike
WOD Notes: Snatches should be unbroken or done in 2-3 sets max with minimal rest. Increase weight a little each round. Girls cals = 35-25-15-8 by round.
Assistance
a) L-Sit/Tuck (pegboard) – Accumulate 4 min
b) Banded Leg Curls – 4×15/leg or GHR – 4×12
