For 24 minutes
Odd minute - 3 deads at 365/235(master 315/185), 5 burpees
Even minute - 10 C2B
Triple 7s
Triple 7s
7 rounds of
7 thrusters at 135/95 masters (115/85)
7 T2B
7 KBS 2/1.5
Oly Program:
| A | 1 full clean + 1 squat + 1 jerk |
| B | 1 hang snatch to heaviest |
| C | max strict ring dips - wait until fully recovered then EMOM 25% of max effort for 8 mins |
| D | front squat 5 X 2 at 85% and 2 X 2 at 95% |
70% effort ?
Part A: 70% effort
Row 20 calories
run 200m
20 DU
for 5 rounds
Part B:
21-15-9
DL 315/225 (master's 255/165), burpees, BJ 28/24 (Master's 24/20)
'Test those Progressions'
'Test those Progressions'
Nasty Girl 2.0
3 RDs for time
50 pistols
7 MU (Master's ladies ring dips)
10 hang cleans 175/115 (Master's 135/85)
Oly Program
| A | full snatch doubles go to heaviest double then take off 10 kilos and hit 1 single on the minute for 4 minutes |
| B | From rack 1 front squat + 1 push press + 1 jerk to heaviest |
| C | clean pulls 4 X 3 at 100% of 1 RM clean - lifting straps recommended |
| D | max strict pull ups - wait until fully recovered then EMOM 25% of max effort for 8 mins |
New progressions
Part A: Pwr clean cluster - week 1
5 min EMOM for 5 reps at 60% of 1 RM clean and jerk
Par B - 12 min AMRAP
15 WB 20/14
10 burpees
30 DU
25% effort...
Part A: Max HDST push ups (strict)
rest 3 mins
for 6 mins EMOM do 25% of reps completed in max attempt (e.i divide by four)
Part B : 6 rounds 'just give her'
25 calorie row
50 air squats
50 med ball twist (1 is 1)
50 steps of lunge
Couple's Day
Couples day!
Switch person every round:
20 rounds total (10 each)
90 seconds to complete 100M run
10 pull ups
AMRAP WB 20/14
Score is total WB by team
So is that 12 rounds?
Three rounds for time of:
8 power snatch at 155/105 (master 115/85)
8 push ups
8 sit-ups
rest 2 minutes 4 times
Dakota Chipper
Dakota Chipper
50 Unbroken Double Unders
25 Toes to Bar
10 Hang power cleans 185/125#
50 Unbroken Double Unders
20 Chest to Bar Pull ups
30 Back Squats 185/125#
50 Unbroken Double Unders
25 Toes to Bar
10 Hang power cleans 185/125#
Master's = 135/95 and pull ups
Mid week thruster Ladder
Part A: Pistol progression last week 16 on the minute for 5 minutes
Part B:
Thruster Ladder for 12 mins, 1 Rep
start at 50% of 1 RM clean and jerk go up 10lbs/5lbs every minute
20 minute EMOM for Tuesday
20 MIN EMOM
Even minute : 6 power cleans at 165/115 (Masters at 135/85) + 30 DU
Odd minute : 12 T2B
Oly program:
| A | high hang snatch doubles |
| B | 1full clean + 2push press |
| C | snatch pulls 3 X 3 at 80% of 1 RM snatch - lifting straps recommended |
| D | front squats 5 X 4 at 75% of 1 RM fr squat |
4 down to one for Monday
Part A: MU progression last week
5 rounds of 5 on the 40 sec
Part B:
10 WB 20/14 (Masters 16/12)
8 Box Jump overs at 24/20
6 KBS 2/1.5
4 rounds rest 90 seconds, then 3 rounds rest 90 seconds, then 2, then 1
Sunday AMRAP
"Sunday AMRAP"
20 MIN AMRAP
8 push press 115/85 (masters 95/65)
12 push ups
16 J.lunges
Cordis's Partner WOD
"Cordis Partner WOD"
Only one athlete working at a time - switch as needed - run is done together
40 deadlifts at 225/155
40 pull ups
400m run
30 hang pwr cleans at 135/95
30 ring dips (men via MU)
400m run
20 deadlifts
20 pull ups
400m run
10 hang per clean
10 ring dips
400 m run
20 deads
20 pull ups
400 m run
30 hang pwr cleans
30 ring dips
400 m run
40 deads
40 pull ups!
35 minute time cap
Masters 185/125 and 115/85
"For Quality!"
"For Quality!"
Part A: Fot quality
4 sets of 15second L-sit hold on the rings + 15 hollow rocks + 8 DB snatch at 85/65 lbs
Masters : 65/45
Part B:
4 min AMRAP of
8 burpeee BJ 24"/20"
15 WB 20/14
12 T2B
rest 3 minutes X 3
Masters: 16/12 WB and 20"/16"
"A basic 21-15-9"
"A basic 21-15-9"
Part A: 21-15-9 of
HDTS and Front squats 185/125
rest 5 minutes
Part B: 21-15-9
sumo deadlifts high pull at 95/65 with a 400m run after each set
Masters 155/95 and 75/55
Oly program -
| A | Snatch pull + 1 Power snatch |
| B | 1 full clean + 2 front squats +1 push press |
| C | bent over row with snatch grip at start at 50% of 1 RM snatch go up every two sets -sets are 5 reps each |
| D | front squat 6 X 2 at 85% |
"Push Press EMOM"
"Push Press EMOM"
Part A: EMOM for 12 minutes 1 power clean to a push press
start at 50% of 1 RM C&J go up in weight 10/5lbs until you miss, only 1 attempt per minute. Once you fail back off 10bls and remain at this weight for the remainder of the time
Part B: Annie with A twist
50-40-30-20-10 of
DU and med Ball twits (1 menas 1 on the twist) 20/14
Masters 16/12 med ball
"Simple and Effective"
"Simple and Effective"
Part A: MU progression week 3
5 MU evry 45 seconds 5 rounds
Part B: 3 rounds of 400 m run
25 WB 20#/14#
rest 5 minutes
1000m row
30 C2B
Masters: 16/12 WB and 30 pull ups
Oly program -
| Exercise | |
| A | hang snatch + 2 OHS |
| B | 1 hang clean + 1 jerk |
| C | clean pulls 4 X 3 at 100% of 1 RM cleans - lifting straps recommended |
| D | front squats 3X 4 at 82.5% of 1 RM fr squat |
Let's start with our legs
PART A: 5 Minute EMOM - 14 pistols alternating legs
PART B: 10 KBS 2/1.5
10 Box Jumps 32"/24"
3 Rounds
REST 3 Minutes
Repeat 4 times (total of 12 rounds of work)
The row is not that hard
Part A: 9 MIN AMRAP
3 BJ 36/24
6 C2B
9 OHS 135/95
Master's RX BJ 28/20, OHS 95/65
Part B: 2 X 500M row with 1 minute rest for combine time