Part A: Bench Press

2x10 at 40% 2x10 at 50% 2x8 at 55%

*use this formula to see if you get a theoretical PR based on your reps on the AMRAP (W x R x 0.0333)+W = Theoretical 1RM
Part B: 'Test Fran"

21-15-9

Thrusters 95/65 and Pull ups

On the 7 mins x 4

30 BJO 24"/20"

15 T2Bs

20 DB front rack lunges 50/35lbs

15 HSPU

Score is total rest

Expectation is 5 mins of work with 2 mins of rest

Part A: 2min on 90 sec off x 5

AMRAP and pick it where you left off

5 RMU 1 Round of DT 10 bar hop burpees

The goal is to move fast. Score is total reps.

Rest 5 mins

Part B: For time

10 RMU

2 Rounds of DT

20 bar hop burpees

A: Core Prep

3x

20 Starfish 20 V-ups 30 Flutter kicks

B:For time:

3 RFT of

12 Push Jerks at 135lbs/95lbs

9 Front squats

12 C2Bs
C: Accessory work:

- Single are heavy DB rows 3x15

- Bicep curls - 4 x20 with empty barbell"

Partner WOD for time switching as needed:

2 Rounds of :

10 BBJO 24/20 15 OHS 135/95 20 C2BS

3 Rounds:

10 BBJO 24/20 15 FS 135/95 20 GHD sit-ups

4 rounds of:

10 BBJO 24/20 15 Back Squat 135/95 20 HSPU

*30 min Time Cap

20 BJ at 32"/24"

200m run

10 cleans 225/155

200m run

15 ring dips

200m run

2 legless rope climbs

200m run

15 ring dips

200m run

10 cleans 225/155

200m run

20 BJ at 32"/24"

Part A: For time with a 12 min cap
4 rounds for time
4 RMU

8 Full snatch at 135/95
48 DU

Part B: At the 12 mins mark
Row 5km

A: Find a 5 RM deadlift
B: Find a new 3RM Bench press
C: Jog, slow run a 800m

On the 12 mins x 2

Interval 1:

2 rounds of:

24 BBJO 24"/20"

24 WB

24 HSPU

Interval 2:

4 rounds of

12 BBJO

12 WBs

12 HSPU

Part A: 3 mins on 90 sec off x 4

Row 30/24 cals

AMRAP

12 DB Thrusters 50/35 12 T2Bs

*Pick up on the AMRAP where you left off Rest 5 mins

Part B:

For time:

60/50 cal row 24 DB thrusters 50/35 24 T2Bs

"Rowing Helen"

3 rounds for time of:
Row 500 meters
21 kettlebell swings
12 pull ups

Rest 5 mins

"Annine"

50-40-30-20-10 of
DU and sit-ups

n teams of two:

Run 500m together

Then 12 rounds of: Switching partners every Movement

4 BM

8 DL at 225/155

32 WB

Finish with another 500m run together

Start with 100 feet of Front rack lunging

Then complete

10-1 Devil Press 50/35 with

2-20 of C2Bs

Finish with another 100 feet of Front rack lunging

For time:

5 rounds of

30 GHD sit -ups

40 Feet of HW

3 rope climbs

200m run

A:Deadlifts

1x10 at 50%, 1x6 at 60%, 1x5 at 70%, 1x5 at 75%, 3x3 at 80%

B: Bench Press:

Using your 3 rep max from week #1,

Remove 5% and perform a 6x3

If you didn't come in week #1, then establish a 3 rep max.

C: Test max plank for time from palms and no shifting.

6 minutes on 3 mins off x 3

50/45 cal row

20 Burpees over the rower

AMRAP with the remaining time:

2 strict RMU + 6 Strict HSPU 

Part A: 5 MIN AMRAP

12 C&J at 185/135

36 WBS

72 DU

Rest 3 minutes

Part B:

3:00 mins on 1:00 minute off x 2

AMRAP

8 C&J at 185/135

24 WBS

48 DU

Rest 3 mins

Part C: 2:00 mins on 1:00 minute off x

2 AMRAP

6 C&J at 185/135

18 WBS

36 DU

*Score A, B, C, separately for total reps.

Enjoy time with friends and family. Gym will be open tomorrow for regular classes.

In teams of 2 switching every round:

10 rounds of

7 Thrusters 135/95

7 Burpees over the bar

7 ring dips

Rest 4 mins

10 rounds of 12 power cleans 12 T2BS

Enjoy time with friends and family. Gym will be open tomorrow for regular classes.