Category: Uncategorized

Test
Back Squat
20 Minutes to Establish a 1RM

Conditioning
4 Rounds:
250 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)
*1 minute rest between rounds
*Compare to 10/27/17

Auxiliary
Jerk Balance: 3 x 4
Snatch Balance: 3 x 2

Test
Squat Clean
20 Minutes to Establish a 1RM

Conditioning
Teams of 2
AMRAP 18:
9 Burpees
12/9 Calorie Row
12 Kettlebell Swings (70/53)
*Alternating Movements
*Compare to 10/18/17

Auxiliary
a) 3×5 Landmine Shoulder Press (each arm)
b) 3×8 KB Bent Over Row (each arm)

Olympic
Alternating EMOM x 14
a) Split Jerk x 1 Rep
b) Front Squat x 2 Reps
*Compare to 7/19/18

Conditioning:
(3×) 3 Minute AMRAP (with 3 minutes rest after each)…
9-6-3:
Wall Balls (20/14)
Pull Ups

Then, after the last rep, finish each 3-minute interval with…

Round 1: Max Effort Double Unders
Round 2: Max Burpees
Round 3: Max Calorie Row
*Compare to 9/7/17

Auxiliary
5 Rounds: D-Ball Baby Carry x 100′ – Heavy

Strength/Skill/Stability
4 Rounds:
A) Paused Bench Press x 4 Reps (2-second pause @ bottom of each rep)
B) Weighted Hip Extension x 10 Reps
C) 30 seconds Russian Twist w/plate – slow

Conditioning
1k/800m Row
30 Dumbbell Snatch
25 Push Ups
20 Dumbbell Snatch
15 Push Ups
10 Dumbbell Snatch
5 Push Ups
50 air Squats

Auxiliary
4-5 Rounds:
A) Bulgarian Single Leg Split Squat x 5 each side
B) Strict HSPU (or Wall Climbs) x 8-12 (or 3-5)

Olympic
Every 90 Seconds for 12 Minutes:
2 Hang Snatch

Conditioning
400m Run
20 Deadlifts
15 Shoulder to Overhead
400m Run
15 Shoulder to Overhead
20 Deadlifts
400m Run

Auxiliary
3 Rounds:
A) Strict Toes-2-Bar x 8-12
B) Dumbbell Bench Press x 8-12

Strength/Skill/Stability
Back Squat
1×5 @ 75%
1×4 @ 80%
1×3 @ 85%
2×3 @ 90%

Conditioning

4 Rounds:
8 strict pull ups
8 Front Squats (165/110)
25 double unders

Auxiliary

Muscle Up drills

HOLIDAY THROWDOWN WOD 1 & 2
With a Partner:
7 Minute AMRAP-
7 Cleans (185/125)
7 Bar-Facing Burpees
*Partners alternate Rounds

– then from 7:00 until 12:00 –

Establish a 2RM Thruster

Auxiliary
1k Ski
1k Row
2k Bike
For time.

SIGN UP FOR THE HOLIDAY THROWDOWN HERE!

Conditioning
Death By Hang Squat Clean
*Start Each Round with 3 HSPU

Strength/Skill/Stability
5 Rounds:
a) Walking Sled Drag x 1 Minute
b) 1-Arm Kneeling Land Mine Strict Press x 8 Each Arm
c) Weighted Plank x 30 Seconds

Auxiliary
3 Rounds:
a) Yoke Carry x 100′
b) D-Ball Over Yoke x 5 Reps

Olympic
Every 90 Seconds for 12 Minutes: 1 Power Clean + 1 Hang Squat Clean

Conditioning
12 Minute AMRAP w/ Partner:
80/65 Cal Row
80 Goblet Squats (50/35)
80 C2B Pull Ups
80 Dumbbell Snatch
M.E. Wallballs with remaining time

Auxiliary
3 Rounds:

a) Box Step Ups w/Dumbbells x 8 each leg
b) Strict GH Raises x 8-10 (or Banded Hamstring Curls)

Strength/Skill/Stability
Tempo Deadlift
4 x 3, fast up, 3-second descent

Conditioning
8 Minutes to Climb the Ladder
1 Overhead Squat (95/65)
2 Push Ups
3 Overhead Squats
4 Push Ups
5 Overhead Squats
6 Push Ups
…

Auxiliary
3 Rounds
a) DB Chest Fly x 8 Reps
b) DB Reverse Fly x 8 Reps

Strength/Skill/Stability
Back Squat
2×5 @ 75%
2×4 @ 80%
2×3 @85%

Conditioning
3 Rounds:
12 Alternating In Place Lunges (95/65)
10 C2B Pull Ups
8 Burpee-over-Bar
-Rest 3 minutes-
100 Double Unders
50 KB Swings
10 Burpee-over -Bar

Auxiliary
3 Rounds:
a) Bench Press x 5 Reps w/ extra chains or bands
b) Double Handle Bent Row x 10 Reps

Strength/Skill/Stability
4 Rounds:
a) Single Leg Hip Thrusts w/ Kettlebell x 8 each leg w/ 2 second hold @ top
b) Strict Pull Ups x 8 (weighted if possible)
c) Dips x 8 (weighted if possible)

Conditioning
21-15-9
Power Cleans (155/100)
*400m Run before each round

Auxiliary
3 Rounds:
a) Single Leg Straight Leg Deadlift x 10 each leg
b) 200m ski

Strength/Skill/Stability
30 Seconds ME Alternating Med Ball Pushups, Rest
30 Seconds ME Russian Twist, Rest
30 Seconds ME Shoulder Touches, Rest
30 Seconds ME Strict Pull Ups

Conditioning
14 Minute AMRAP:
20 DB Thrusters – Left (50/35)
20 Sit Ups – Ab Mat
20 DB Thrusters – Right (50/35)
20 Sit Ups – Ab Mat
250m Run

Midline
Alternating Tabata for 6 rounds (12 total intervals):
See-the-lights
Superman hold

Strength/Skill/Stability
Alternating EMOM x 14:
Strict Knees 2 Elbows x 10+ reps
Wall Climbs x 3-5 reps

Conditioning:
600/500m Row
40 Air Squats
30 Hang Power Snatch (75/55)
20 Air Squats
10 Hang Power Snatch (96/65)
400/350m Row

Auxiliary
4-5 Rounds:
A) Lateral Shoulder Raise x 8-12
B) Strict HSPU (or Wall Climbs) x 8-12 (or 3-5)

Olympic
Emom 10:
Power Clean & Jerk

Conditioning
8 minute AMRAP:
25 Double Unders
10 Hang Power Cleans (135/95)
10 Push Jerks (135/95)

Strength/Skill/Stability
Back Squat:
6×6, Starting @ 75%, Climbing

Conditioning
800m Meter Run
40 Wall Ball 20/14
30 Front Squats (135/95)
20 Barbell Facing Burpees

Midline
21-18-15-12-9-6-3:
Strict Ab Mat Sit-ups
*100m ski between sets

Olympic
EMOM 15:
1 Hang Snatch

Conditioning
10 Burpee Box Jump Overs
15 Pull Ups
20 Kettlebell Swings (70/53)
25 Dips – Strict
20 Kettlebell Swings (70/53)
15 Pull Ups
10 Burpee Box Jump Overs

[Advanced: add 5 to each movement]

Auxiliary
Bench Press x 75 reps (155/100) – use as many sets as necessary

Olympic
EMOM 6:
4 hang Power Snatch

Conditioning:
3 Rounds
12 Alternating In-Place Front Rack Lunges (135/95)
10 Chest-to-Bar Pull-ups
8 Burpees Over-the-Bar
-rest 2 minutes-
2 Rounds
25 Kettlebell Swings (55/35)
“10 Box Jump Overs (24″”/20″”)”

Strength/Skill/Stability
4 Rounds:
A) Paused Bench Press x 5 Reps (2-second pause @ bottom of each rep)
B) Weighted Hip Extension x 10 Reps
C) 30 seconds ME Russian Twist w/plate

Conditioning:
20 Minute Alternating EMOM…
:40 on/:20 off (choose load)
Min 1 – Goblet squats (1 Dumbbell)
Min 2 – ab mat sit ups [adv: V-ups]
Min 3 – shoulder to overhead (1 Dumbbell)
Min 4 – alternating dumbbell snatch

Auxiliary

3-4 sets of dips to failure with 200m ski between sets. Add weight if you can do 15+ reps. Use stationary handles, not rings.

Olympic

EMOM 10:
1 Split Jerk
Then, 2-3 Minutes Rest, and 1 attempt at a max for the day.

Conditioning
5 Rounds
10 Calorie Row
7 Power Cleans (135/95)
4 Bar Muscle-ups