Squats and an AMRAP for Midweek!
WEDNESDAY Strength Back Squat [Video] Complete 5 Sets of 5 Back Squats @65% across all sets.
Conditioning Within 15 Minutes:
100 Sit-ups
Then AMRAP: • 20 Box Jumps (24"/20") • 15 Wall Ball Shots (#20/14) • 10 Push Press (#95/65)
Back Squats
Clean and Snatch Complexes and more for Tuesday!
TUESDAY Strength Hang Power Clean [Video] Power Clean [Video] Split Jerk [Video] Hang Power Snatch [Video] Power Snatch [Video]
In 20 Minutes: Complete 5 Sets of C&J Complex: 3-Position Power Clean + 2 Jerks. (1 Set = Power Clean + Below Knee Hang + High Hang + 2 Jerks)
Complete 4 Sets of Snatch Complex: 3-Position Snatch. (1 Set = Power Snatch + Below Knee Hang + High Hang)
Conditioning For Total Time: 15-12-9 Reps Of: • Power Clean (#115/75 Rx) • Pull-ups (C2B for Rx+)
Rest 2 Minutes
50 Airdyne Calories 25 Power Snatch (#75/55)
Snatch Positions For Tuesday, we'll go Power catch on all three.
Back Squats and a nice MetCon for Monday!
MONDAY Strength Back Squat [Video] Complete 3 Sets of 8 Back Squats at 75% of 1rep across all sets.
Conditioning 2 Rounds For Time: • 25 Burpees • 50 Double Unders • Row 500 meters • 50 Double Unders • 25 Kettlebell Swings (#55/35)
Back Squats
Sunday Funday!
SUNDAY Partner Conditioning Complete 2 Rounds: Partner A – Run 400 meters Partner B – Max Wall Ball Shots (#20/14 Rx; #30/20 Rx+) during Partner A’s run Rest 30 Seconds and Switch
Rest 1 Minute
Partner A – Run 400 meters Partner B – Max Dumbbell Snatch (#50/30 Rx; #70/50 Rx+) during Partner A’s run Rest 30 Seconds and Switch
Rest 1 Minute
Partner A – Run 400 meters Partner B – Max Burpee Pull-ups during Partner A’s run Rest 30 Seconds and Switch
Rest 3 Full Minutes and then Complete Round 2
*In Round 2, Partner A becomes Partner B, and Partner B becomes Partner A. Your score is the total number of reps you perform over 2 rounds. Your goal is to BEAT YOUR PARTNER… the faster you run, the lower your partner’s score.
Saturday Partner WOD!
SATURDAY Partner Conditioning With a running clock... 0:00-10:00 Minutes: Row 2000 meters With any time remaining: AMRAP Power Clean & Jerks (#135/95)
10:00-13:00 Rest
13:00-20:00 Row 1500 meters With any time remaining: AMRAP Power Snatch (#115/80)
20:00-23:00 Rest
23:00-27:00 Row 1000 meters With any time remaining: AMRAP Thrusters (#95/65)
Squats and more squats!
FRIDAY Strength Front Squat [Video] Complete 6 Sets of 2 Front Squats @80% across all sets.
Conditioning 3 Rounds For Time: • Row 500 meters • 21 Kettlebell Swings (#55/35) • 12 Pull-ups
Front Squat Mobility
More Squats for Midweek!
WEDNESDAY Strength Back Squat [Video] Complete 5 Sets of 5 Back Squats @65% across all sets.
Conditioning 3 Rounds For Time: • 15 Deadlifts (#185/125 Rx; 20 DL @ #225/155 for Rx+) • 15 Airdyne Calories (20 Calories for Rx+)
Back Squats
Clean and Snatch Complexes and a quick WOD for Tuesday!
TUESDAY Strength Hang Power Clean [Video] Power Clean [Video] Split Jerk [Video] Hang Power Snatch [Video] Power Snatch [Video]
In 12 Minutes: Complete 5 Sets of 1 Hang Power Clean + 1 Power Clean + 1 Split Jerk. Keep it light for technique or build as you go.
In 12 Minutes: Complete 5 Sets of 1 Hang Power Snatch + 1 Power Snatch. Keep it light for technique or build as you go.
Conditioning 21-15-9 Reps For Time: • Push Press (#95/65 Rx; HSPU for Rx+) • Push-ups • Box Jumps (24"/20")
Hang Power Cleans
Back Squats and a rough MetCon for Monday!
MONDAY Strength Back Squat [Video] Complete 3 Sets of 8 Back Squats at 75% of 1rep across all sets.
Conditioning 5 Rounds For Time: • 3 Minutes of Max Calories (Choose Rower or Airdyne) • 2 Minute Rest
Back Squats
