Strength:
20min to find a heavy single Squat Clean
WOD:
L3:
EVERY 1:30 X 12 MINUTES
2 Hang Squat Cleans (155/125)
4 Bar Facing Burpees
6 Box Jumps (24/20)
L2:
EVERY 1:30 X 12 MINUTES
2 Hang Squat Cleans (135/105)
4 Bar Facing Burpees
6 Box Jumps (20/20)
L1:
EVERY 1:30 X 12 MINUTES
2 Hang Squat Cleans (115/85)
4 Bar Facing Burpees
6 Box Jumps (20/20)
Skill:
Rope Climbs
WOD:
L3:
4 ROUNDS FOR TIME
20 Alt. DB Snatches (50/35)
30 Sit-Ups
L2:
4 ROUNDS FOR TIME
20 Alt. DB Snatches (35/20)
30 Sit-Ups
L1:
4 ROUNDS FOR TIME
20 Alt. DB Snatches (20/15)
20 Sit-Ups
Strength:
All Levels
Deadlift - 1 Rep Max
WOD:
L3:
AMRAP x 8 MINUTES
12 Alt. DB Suitcase Step-ups (50/35)
30 Double Unders
24 Sit-Ups
30 Double Unders
12 Alt. DB Suitcase Step-ups
30 Double Unders
L2:
AMRAP x 8 MINUTES
12 Alt. DB Suitcase Step-ups (35/20)
20 Double Unders
24 Sit-Ups
20 Double Unders
12 Alt. DB Suitcase Step-ups
20 Double Unders
L1:
AMRAP x 8 MINUTES
12 Alt. DB Suitcase Step-ups (20/15)
30 Single Unders
24 Sit-Ups
30 Single Unders
12 Alt. DB Suitcase Step-ups
30 Single Unders
WOD:
FOR TIME
L3:
1 Mile Run
6 Wall Walks
30 Burpee Pull-Up
800m Run
4 Wall Walks
20 Burpee Pull-Up
600m Run
2 Wall Walks
10 Burpee Pull-Up
L2:
800m Run
6 Wall Walks
20 Burpee Pull-Up
600m Run
4 Wall Walks
15 Burpee Pull-Up
400m Run
2 Wall Walks
10 Burpee Pull-Up
L1:
600m Run
6 Wall Walks
20 Burpee Ring Row
400m Run
4 Wall Walks
15 Burpee Ring Row
200m Run
2 Wall Walks
10 Burpee Ring Row
Strength:
All Levels
Strict Press - 1 Rep Max
WOD:
L3:
4 ROUNDS FOR TIME
12 Push Press (95/65)
24 Russian KB Swing (70/53)
36 Walking Lunges
L2:
4 ROUNDS FOR TIME
12 Push Press (75/45)
24 Russian KB Swing (53/35)
36 Walking Lunges
L1:
4 ROUNDS FOR TIME
12 Push Press (55/33)
24 Russian KB Swing (35/26)
36 Walking Lunges
WOD:
L3:
AMRAP 10
5 Cal Bike
10 Ring Dips
20 Hollow Rocks
Rest 2 Minutes
AMRAP 10
10 Cal Row
10 Ball Slams (50/25)
L2:
AMRAP 10
5 Cal Bike
10 Bar Dips
20 Hollow Rocks
Rest 2 Minutes
AMRAP 10
10 Cal Row
10 Ball Slams (50/25)
L1:
AMRAP 10
5 Cal Bike
10 Push-ups
10 Hollow Rocks
Rest 2 Minutes
AMRAP 10
10 Cal Row
10 Ball Slams (25/20)
Strength:
All Levels:
Back Squat - 1 Rep Max
WOD:
L3:
EMOM X 8 MINUTES
MIN 1: 8 Hang Power Snatch (95/65)
MIN 2: 8 Toes to Bar
L2:
EMOM X 8 MINUTES
MIN 1: 8 Hang Power Snatch (75/45)
MIN 2: 8 Knees to Elbows
L3:
EMOM X 8 MINUTES
MIN 1: 8 Hang Power Snatch (55/33)
MIN 2: 8 Candlesticks
Strength:
All Levels:
Back Squat
3x8 @ 50%
WOD:
"RANNIE"
L3:
50-40-30-20-10
Double Unders
Sit-ups
*200m Run After Each Full Round
L2:
50-40-30-20-10
Double Unders
Sit-ups
*200m Run After Each Full Round
L1:
40-30-20-10
Single Unders
Sit-ups
*200m Run After Each Full Round
WOD:
L3:
AMRAP x 21 MINUTES
15 Box Jump Overs (30/24)
12 Toes to Bar
9 Up-Downs
L2:
AMRAP x 21 MINUTES
15 Box Jump Overs (24/20)
12 Knees to Elbows
9 Up-Downs
L1:
AMRAP x 21 MINUTES
15 Box Step Overs (20/20)
12 Candlesticks
9 Up-Downs
WOD:
L3:
3 ROUNDS:
40/35 Cal Bike
200m KB Suitcase Carry (53/35)
L2:
3 ROUNDS:
35/30 Bike
200m KB Suitcase Carry (35/26)
L1:
3 ROUNDS:
30/25 Bike
200m KB Suitcase Carry (26/15)
