Skills

10-8-6-4-2 x Front Squats
Start at 60% of 1RM, then add weight each set

WOD

5 Rounds for Time:
25 x Abmat Sit-ups
15 x Kettlebel Swings (53/35)

Skills

Power Clean + Power Jerk
Squat Clean + Split Jerk

WOD

For Time:
25-20-15-10-5 Reps of:
Wallball Shots (20/14)
Deadlifts (135/95)

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Skills

Rope Climbing
Muscle-up Progression
Ring Dips

WOD

AMRAP 7 minutes of:
(20/15) Calorie Row
20 x GHD sit-ups

— Rest 2 Minutes —

AMRAP 7 minutes of:
50 x Double Unders
20 x V-ups

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Skills

Power Snatch & Squat Snatch Progressions

WOD

AMREP in 12 minutes of:
10 x Bar Over Burpees
10 x Power Snatch (75/55)
10 x Bar Over Burpees
12 x Power Snatch
10 x Bar Over Burpees
14 x Power Snatch
etc…

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Skills

Muscle-up Progression
Strict Pull up Progression (Using bars on rig)

Partner WOD

AMRAP for 12 Minutes:
Partner 1: 7 x Hand Stand Push-ups + 20 x Sit-ups
Partner 2: Farmer’s Carry around the cones (70/44)
Then Switch

* Score = Total number of laps around the cones.

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Weight Lifting

Back Squat
9-7-5-3-1
*start moderate and working up, last rep should be around 85-90% of 1RM

WOD

AMRAP in 7 Minutes:
30 x Double Unders (75 x Singles)
15 x Kettlebell Swings (53/35)

Skills

Strict Press, Push Press and Push Jerk
*Focus on PERFECT FORM!!

WOD

3 Rounds for Time:
15 x Deadlifts (215/135)
15 x Toes to Bar

 

Skills

Hang Power Clean + Font Squat + Push Press + Thruster

WOD

Perform to Failure:
Round = 2 Minutes of work (Squat Clean Thruster at 115/80)
1 Minute of Rest in between each round

1st Round = 8 Reps
2nd Round = 10 Reps
3rd Round = 12 Reps
*Continue to add 2 reps each round until failure

Bonus: With time remaining (prior to cool-down)
1 Set, Max Effort Push-ups (done as a group)

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Skills

4 x Max effort L-sit holds on rings
15 x Candlestick rolls (reverse burpees)
4 x 30-45 Seconds hand stand holds
15 x Medball Cleans (20/14)

WOD

“Isabel” For Time:
30 x Snatch (135/95)

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Skills

4 x 6 Sumo Deadlift High Pull (12-15 Minutes)
Use light to moderate weight, add as necessary each set as long as mechanics are solid

WOD

Complete for Time:
30 x Calorie Row
50 x C2B Pull-ups
30 x Box Jumps (24/20)
50 x GHD Sit ups
30 x Calorie Row
50 x Kettlebell Swings (53/35)

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