Weight Training

15 x Hang Power Snatch (bar only)
10 x Overhead Squats (bar only)
5 x Hang Squat Snatch (bar only)

Then:
10 x Snatch Complex:
Snatch Deadlift + Squat Snatch + Overhead Squat

Choose your weight, add weight every couple of rounds
Focus is PERFECT FORM!!!

WOD

21-15-9
Front Squat (135/95)
+ 250 Meter Run after every set

Then:
50 x Sit ups with ball toss (20/14)

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Gymnastic Skills

3 Rounds:
2 x Legless Rope Climb (or Pull up on rope from the ground)
3 x Bar Muscle ups (Alt: Strict Pull up or C2B Pull ups)
4 x 50 Meter Sprints
5 x Strict Toes to Bar (No Kipping Swing)

*15 Minute Cap for Skills – This is not a timed event, go at your own pace, get what you can done, but we will stop after 15 minutes of work.

WOD

AMRAP in 12 Minutes:
5 x Hand Stand Push ups
15 x Kettlebell Swings
30 x Double-unders (3:1 Singles)

Skills

Team Tire Flips around the building weather permitting

WOD

AMRAP in 15 MINUTES:
10 x Deadlift (185/135)
10 x Bar Over Burpees
10 x Toes to Bar

Skills

Plank it…5 x Planks with 30 second rest in between
Plank 1 = 0:30
Plank 2 = 1:00
Plank 3 = 1:30
Plank 4 = 2:00
Plank 5 = 2:30

WOD

Tabata x 7 Each (20 Sec on / 10 Sec rest):
Push Press (95/65)
Sumo Deadlift High Pull (95/65)
Front Rack Step Lunges (95/65)
Thrusters (95/65)

(Repeat from 12-4-14)

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Skills

5 Rounds of The Bear Complex:
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Push Press
* work up to max efforts on round 4-5

WOD

AMRAP in 15 MINUTES:
30 x Wallballs (20/14)
30 x Pull ups

Skills

50 x Ring Dips – Mix between strict and kipping
15 x Muscle up progression with rings & bands
15 x Muscle up progression jumping up on bar into body press

WOD

For time:
50 x WB Shots
40 x Box Jumps (24/20)
30 x WB Shots
20 x Box Jumps (24/20)
10 x WB Shots
50 x Double-unders (3:1 Singles)
40 x Pull-ups
30 x Double-unders (3:1 Singles)
20 x Pull-ups
10 x Double-unders (3:1 Singles)

Skills

Clean Progression
5 x Hang Clean Pull (2nd pull)
3 x High Hang Power Clean + Mid-hang Power Clean
2 x Hang Squat Clean

*Complete a round with light weight and add weight each round
*Work up to heavy round
*Continue to work for 15 Minutes
*MUST maintain good form with each increase in weight

 

WOD

3 Rounds for time:
RD 1
500 Meter Row
50 x Sit-ups
20 x Deadlift (185/135)

RD 2
400 Meter Row
40 x Sit-ups
15 x Deadlift (185/135)

RD 3
300 Meter Row
30 x Sit-ups
10 x Sumo Deadlift (185/135)

 

Skills

Practice and Progression on:
Kettlebell Snatch
Kettlebell Clean
Kettlebell Clean and Jerk
Kettlebell Press

WOD

3 Rounds for Time:
60 x Double-Unders (2:1 Singles)
40 x Air Squats
20 x Calorie Row

Skills

Bergener Warm-up
—Then—
Individual work on the following:
Deadlift Touch and Go
Romanian Deadlift
Straight leg Deadlift

WOD

Teams of 2:
7 Minute AMRAP: Strict Press
25 x Reps (75/45)
25 x Reps (95/65)
Max Reps (135/95)

-3 Minute Rest-

7 Minute AMRAP: Front Rack Step Lunges
25 x Reps (95/65)
25 x Reps (115/95)
Max Reps (135/105)

-3 Minute Rest-
7 Minute AMRAP: Push Press
25 x Reps (115/75)
25 x Reps (135/95)
Max Reps (185/135)

Skills

Tabata (20:10)
14 Rounds, Alternate exercises every other round
Double Unders
Burpees

WOD

“AMANDA” for Time:
9-7-5
Muscle ups
Snatches (135/95)

OR Scaled:

9-7-5
C2B Pull ups
Snatches (Max personal Weight)