7 rounds
1 snatch 205/135/155/95
20 DU
15 WB 20/14 (12 resp at 30lbs/20lbs)
Oly program:
| A: | Snatch Grip Shrug 3x10 @80% | |||
| B: | 1 Clean Pull + 1 Clean Pull Below Knee +1 Power Jerk | |||
| C: | Clean Deadlift 8x3 @ 90% of Deadlift | |||
| D: | Back Squat 5x10 @75% | |||
#3 couplets
15 Deadlifts 225/155/185/125
10 Bar hop burpees
3 rounds
rest 3 mins
15 Hang cleans 135/95/95/65
10 Box jumps 24/20
3 rounds
rest 3 mins
15 push press 95/65/75/55
10 front rack lunge steps
3 rounds
#Cindy
"Cindy"
5 pull ups
10 push ups
15 air squats
AMRAP for 20 minutes
#Partner work
On the minute with only one athlete working at a time
athlete must complete 100m run and then AMRAP man makers 45/35/35/25
After a total of 50 man makers as a team run 1 mile.
Friday Favourite
Minute 1 - Handwalk 6 feet to the wall and perform 6 strict HDPU
Minute 2 - 66 DU
Minute 3 - 6/3 MU
Minute 4 - 6 DB snatch per arm 75/55/55/35
24 minutes total time
10X10
10 OHS 95/65
10 T2B
100M run
10 rounds for time
Oly program:
| A: | 1 Snatch Pull +1 Hang Snatch + 1 Snatch from hip (Warm up with light drop snatch) | |||
| B: | Clean Pull from Blocks 6x5 @105% of max C & J | |||
| C: | Pendalay Rows 6x8 | |||
| D: | Back Squat 6x5 @ 82.5% | |||
"#Arnie"
Part A: Week 5 of pull up progression
1/3 from max sets established in previous weeks for a 7 minute EMOM (do not perform a max set today )
Part B: "#Arnie"
With a single 2 pood/1.5/1.5/1 kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
(35 min time cap)
3X4
Part A; Thruster progression week 5
5 reps EMOM for 5 minutes
Add 5-20lbs from previous week
Part B: 3 mins on the clock complete the following
200m run
20 WB
15 DL 225/155/185/125
AMRAP bar hop burpees
rest 90 seconds
4 cycles
Oly program:
| Exercise: | ||||
| A: | Snatch 90% 3 Successful Lifts | |||
| B: | Clean and Jerk 90% 3 Successful Lifts | |||
| C: | Jumping with bar @ 70% of Back Squat 5x10 | |||
| D: | Snatch Grip DL @ 70% 5x5 | |||
2X3
50 DU
20 C2B
5 C&J
2 rounds rest exactly 2 mins X 3 (6 total rounds)
"Simple and Effective"
15 thrusters 95/65
200M run
15 SDHP
4RFT
"Not a partner WOD"
"Not a partner WOD"
6 rounds for time
Row 20 calories
15 ring dips
3 rope climbs
Oly Program:
| A: | 1 RM Snatch |
| B: | 1 RM Clean & Jerk |
"Test Your Body"
"Test Your Body"
12 min EMOM
Part A:
1st minute - 1 full snatch 195/125/135/95
2 nd minute - 2 full cleans
3 rd minute - 3 jerks
rest 5 minutes
12 min EMOM
1st minute - 15 C2B
2 nd minute - 20 Push ups
3 rd minute - 200m run
#Thrusters
"Summer Running"
"Summer Running"
2 min on 1 min Off for 6 rounds
200M run
12 HDPU
6 Pwr cleans 205/145/165/105
AMRAP Bar hop burpees
"4 cycle Tuesday"
"4 cycle Tuesday"
Part A: Strict pull up progression
Hit max strict pull ups for 1 set then rest about 3-4 mins and hit 1/3 of the reps EMOM for 6 mins
Part B: 3 mins on 90 sec off for 4 cycles
AMRAP
12 KBS 2/1.5/1.5/1
4/2 MU
12 WB 20/14/16/12 (10 WB if using the 30# med ball for men or 20# for ladies)
Oly Program:
| A: | 1 Power Clean + 1 Hang Full Clean + 1 Jerk MAX | |
| B: | Snatch Pull @110% 6x2 | |
| C: | Plank- 40sec on 20 sec off x 10 | |
| D: | Front Squat 5x2 @ 87.5% | |
#Chipper
50 DU
40 BJ 24/20/20/16
30 Shoulder to Overhead 165/105/115/85
20 C2B
50DU
20 C2B
30 STO
40BJ
50 DU
Clean pulls and more
On the 2 minutes
C+J complex
1 deadlift
1 clean pull (from ground)
1 full clean
1 split jerk
Add 10 lbs/20lbs evry 2 successful rounds
"What's Your strategy?"
Partner WOD:
Break the work as desired only one athlete working at a time.
Start where ever you wish and rotate as desired just get it all done
20 stones over shoulder
20 tire flips
20 rope climbs
40 BJ over 24/20
40 thrusters
40 SDHP
80 DU
80 Push ups
80 Sit-ups
Oly program:
| A: | 1 RM Snatch | |
| B: | 1 RM Clean & Jerk | |
June's Epic EMOM
25 MIN EMOM
Minute 1: 10 one arm snatch 65/55/55/45
Minute 2: 10 C2B
Minute 3: 200M run
Minute 4: 10 2TB
Minute 5: 45 DU
MAX HDPU
Part A: 1 min on / 30 sec off X 5
100m sprint
Max HDPU
rest 5 mins or so
Part B:
1 min on 30 sec off X 5
10 burpees
MAx KBS 2/1.5/1.5/1
Oly program:
| A: | 1 Power Clean 2 Full Clean MAX | |
| B: | Drop Snatch Heaviest for 2 | |
| C: | Push Press 5x5 @80% of Max PP | |
| D: | Front Squat 3x8 @75% | |