Strength:
PUSH PRESS
2-2-2-2-2
WOD:
“GRACE”
L3:
30 Clean and Jerks (135/95)
L2:
30 Clean and Jerks (115/80)
L1:
30 Clean and Jerks (95/65)
Strength:
L3: 3 X 6 Weighted Pull-Ups
L2: 3 X 6 Strict Pull-Ups
L1: 3 X 6 Supine Pull-Ups
WOD:
L3:
2 ROUNDS FOR TIME:
750m Row
20 Pull-Ups
800m Run
L2:
2 ROUNDS FOR TIME:
500m Row
15 Pull-Ups
600m Run
L1:
2 ROUNDS FOR TIME:
500m Row
10 Pull-Ups
400m Run
L3:
AMRAP X 20
15/12 Cal Bike
10 Power Snatches (95/65)
15 Wallballs (20/14)
20 Box Jumps (24/20)
L2:
AMRAP X 20
12/10 Cal Bike
10 Power Snatches (80/50)
15 Wallballs (20/14)
20 Box Jumps (20/20)
L1:
AMRAP X 20
12/10 Cal Bike
10 Power Snatches (65/35)
15 Wallballs (14/10)
20 Box Jumps
Strength:
FRONT SQUAT 10-10
WOD:
L3:
4 Rounds:
250m Row
15 T2B
L2:
4 Rounds:
250m Row
15 K2E
L1:
4 Rounds:
250m Row
15 K2C
WOD:
FOR TIME:
L3:*
1 MIle Run
30 Broad Jump Burpees
800m Run
20 Broad Jump Burpees
600m Run
10 Broad Jump Burpees
*weight vest optional
L2:
1 MIle Run
30 Broad Jump Burpees
800m Run
20 Broad Jump Burpees
600m Run
10 Broad Jump Burpees
L1:
800m Run
30 Burpees
600m Run
20 Burpees
400m Run
10 Burpees
WOD:
AMRAP x 15 MINUTES*
L3:
1-2-3-4-5...etc Deadlift (225/185)
2-4-6-8-10...etc Box Jumps (24/20)
4-8-12-16-20...etc Tuck-Ups
*50m Run after each full round
L2:
1-2-3-4-5...etc Deadlift (185/155)
2-4-6-8-10...etc Box Jumps
4-8-12-16-20...etc Alt Tuck-Ups
*50m Run after each full round
L1:
1-2-3-4-5...etc Deadlift (145/125)
2-4-6-8-10...etc Box Jumps (20/20)
4-8-12-16-20...etc Candlesticks
*50m Run after each full round
Strength:
On a 15 MIn Clock:
L3: 5x5 Weighted Pull-Ups
L2: 5x5 Strict Pull-Ups
L1: 5x5 Supine Pull-Ups
WOD:
EVERY 4:00 x 5 SETS
L3:
20 Sit-Ups
20 Slam Balls (50/25)
10 Hand Release Push-Ups
5 Toes to Bar
L2:
20 Sit-Ups
15 Slam Balls (50/25)
10 Hand Release Push-Ups
5 Toes to Something
L1:
15 Sit-Ups
15 Slam Balls (25/10)
10 Push-Ups
5 Candlesticks
WOD:
L3:
30 Power Cleans (135/95)
Rest 3 Minutes
1km Row
Rest 3 Minutes
10 Rounds:
5 C2B Pull-ups
5 Push Press (135/95)
L2:
30 Power Cleans (115/80)
Rest 3 Minutes
1km Row
Rest 3 Minutes
10 Rounds:
5 Pull-ups
5 Push Press (115/80)
L1:
30 Power Cleans (95/65)
Rest 3 Minutes
750m Row
Rest 3 Minutes
10 Rounds:
5 Ring Rows
5 Push Press (95/65)
Strength:
Front Squat Heavy Single
then 3x3 @ 80%
WOD:
AMRAP x 10 MINUTES
L3:
6 Front Rack Lunges
10 Up-Downs
20 Double Unders
10 Front Squats
20 Up-Downs
40 Double Unders
(135/105)
L2:
6 Front Rack Lunges
10 Up-Downs
20 Double Unders
10 Front Squats
20 Up-Downs
40 Double Unders
(115/85)
L1:
6 Front Rack Lunges
10 Up-Downs
20 Single Unders
10 Front Squats
20 Up-Downs
40 Single Unders
(95/65)
COMP WOD:
L3:
1 Mile Run
Then…
2 Rounds of:
120 Air Squats
75 Push-ups
40 Pull-ups
26 Deadlifts (185/135)
40 Pull-ups
75 Push-ups
120 Air Squats
Then...
1 Mile Run
L2:
1 Mile Run
Then…
120 Air Squats
75 Push-ups
40 Pull-ups
26 Deadlifts (185/135)
40 Pull-ups
75 Push-ups
120 Air Squats
Then...
1 Mile Run
L1:
800m Run
Then…
80 Air Squats
50 Push-ups
20 Pull-ups/Ring Rows
26 Deadlifts (135/95)
20 Pull-ups
50 Push-ups
80 Air Squats
Then...
800m Run