2 ROUNDS
8 DBL DB Sumo Deadlifts
8 DB Strict Press
16 Bodyweight Reverse Lunges
24 Single-Unders
AMRAP x 12 MINUTES
8 DBL DB Snatch
16 DB Suitcase Alt. Reverse Lunges
24 Double-Unders
(Score is Rounds + Reps)
2-3 SETS
10 Clam Shells/Side
20 Slow Arm Haulers
:30 Hollow Hold
Group 400 meter easy jog
10 leg swings/leg
10 arm swings
30 second plank
then….
MINI WOD Warm Up
3 Rounds:
Run 200 meters
5 strict pull ups
10 push ups
15 squats
20 sit ups
Don’t go all out, but go.
Rest, recover and get bars out for back squats
ON A 20:00 RUNNING CLOCK…
In 10 minutes, Build to a (SAFE) but challenging set of 5 Back Squats. No spotting should be required.
Once you have found a SAFE but challenging weight, do 4 more sets at that weight, resting 2 minutes between sets. You will be adding 5-10 pounds to this next week, so don’t get greedy.
AMRAP x 4 MINUTES
Max Calorie Row
This is a HARD sustained effort. Pick a stroke rate and damper setting you can stick to.
AMRAP x 5 MINUTES
1-2-3…and so on
Up-Down
Ring Row
Air Squat
EMOM x 6 MINUTES
1 High Hang Power Clean
+
1 Hang Power Clean
+
1 Front Squat
*Keep loading moderate.
(Score is Weight)
4 ROUNDS FOR TIME
5 Hang Power Cleans (95/65)|(65/45)
7 Ring Rows
100m Run
-Rest 2:00-
4 ROUNDS FOR TIME
5 Hang Power Cleans (135/95)|(95/65)
7 Pull-ups
100m Run
(Score is Time)
2 ROUNDS (Increase pace & weight in 2nd round)
:30 Bike
10 DBL KB RDLs (lower to hang position)
:30 DBL KB Front Rack Hold
10 DBL KB Suitcase Deadlifts
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 15 KB Suitcase Deadlifts
MIN 3 – :45 DBL KB Front Rack Hold
(Score is Weight)
3 ROUNDS
8/6 Cal Row
8 Step Ups
10 Good Mornings PVC
Into…
3 ROUNDS w/ empty barbell
5 RDLs
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Box Jumps (build in height every round)
FOR LOAD
3×3*
Hang Power Clean
*Goal is heavier than the final set of loading in the workout.
(Score is Weight)
FOR TIME* – but MORE for technique.
15-12-9
Hang Power Clean – Light
Box Jump (high)
Rest 2 minutes
12-9-6
Hang Power Clean -Medium
Box Jump (higher)
Rest 2 minutes
9-6-3
Hang Power Clean -Heavy – ish
Box Jump (highest)
Goal is three increasing weights for cleans & heights for the Box Jump.
Modify to KB swings as desired.
(Score is Time -)