Strength:
Every Minute On The Minute For 10 Minutes Complete:
1 Snatch + 2 Overhead Squats @ 70% of Max Snatch
WOD:
4 Rounds For Time:
30 Double-unders
15 Chest To Bar Pull-ups
30 Double-unders
15 Toes To Bar
Strength:
Front Squat:
3 x 10 reps @60% of 1RM
WOD:
Complete as many rounds and reps in 7 minutes as possible:
3-6-9-12-15-18-21...
Thrusters (men 135lbs/women 85lbs)
Chest To Bar Pullups
Strength:
15 minutes to work up to a heavy load of the following complex:
1 Clean Pull
2 Hang Squat Clean
3 Jerks (Split or Push)
WOD:
5 Rounds For Time:
10 Single Arm Kettlebell Clean & Jerk (alternating) (men 55lbs/women 35lbs)
10 Kettlebell Goblet Squats (men 55lbs/women 35lbs)
10 Sit-ups, feet anchored by the kettlebell
Strength:
15 minutes to work up to a heavy load of the following complex:
1 Hang Power Snatch + 1 Squat Snatch + 1 Snatch Balance
WOD:
Complete as many rounds as possible in 12 minutes
10 One Arm Kettlebell Snatches(5 Right/5 Left), (men 55lbs/women 35lbs)
100 Ft Walking Lunge
10 Burpee Broad Jumps
For Time:
10-9-8-7-6-5-4-3-2-1 rep rounds
Hang Power Cleans (men 135lbs/women 95lbs)
Box Jumps (men 24 inch/women 20 inch)
5 Lateral Bar Jump Burpees at the end of each round
Strength:
15 minutes to establish a 1RM Close Grip Bench Press
WOD:
Complete as many rounds as possible in 15 minutes
Run 200 Meters
Close Grip Bench Press, 15 Reps @ 60% of 1RM
Strength:
Dead-lift
5 reps @ 60%,70% of 1RM
3 reps @80%,90% of 1RM
WOD:
Six rounds for as many reps/calories as possible per round
1 minute Max Rep One Arm Kettlebell Cleans, alternating (men 55lbs/women 35lbs)
Rest 30 Seconds
1 minute Row- Calories
Rest 30 Seconds
WOD 1:
Complete as many rounds as possible in 12 minutes of:
12 Push press (men 115lbs/women 85lbs)
12 Chest to bar pull-ups
12 One-legged squats
WOD 2:
Four Rounds For Time:
Run 400 Meters
Rest 1 minute
Strength:
Front Squat
3×5 reps @85%
WOD:
Max Rounds In 3 Minutes
3 Power Snatches
6 Overhead Squats
9 Burpees
Men use a 135lb barbell. Women use a 95lb barbell.
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Barbell Complex
Seven rounds for loads of:
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.
Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.
Snatch 5 x 2reps (finish around 80-90% of your 1RM)
Snatch Pull 3 x 3reps @ 110% of Snatch 1RM
WOD:
Complete as many rounds as possible in 10 minutes:
20 Russian Kettlebell Swings (men 55lbs/women 35 lbs)
30 Sit-ups (feet anchored with the Kettlebell)
40 Double-unders
Strength
15 minutes to establish a 1RM Front Squat
WOD:
Complete as many rounds as possible in 12 minutes:
Run 200 meters
15 Medicine Ball Cleans (men 20lbs/women 14lbs)
10 Ring Dips