A. Three sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Dumbbell or Barbell Push Press x 8-10 reps

Rest 60 seconds

Plank from Elbows x 60 seconds

B. Three rounds for time of:

Run 400 Meters

30 Kettlebell Swings

30 Air Squats

A. Take 20 minutes to build to today’s 1-RM Power Clean & Jerk

B. For time:

Run 800 Meters

30 Ground to Overhead (135/95 lbs)

Run 800 Meters

A. Every minute, on the minute, for 12 minutes:

Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps (focus on stabilizing your midline and maintaining a good vertical position)

Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps

Minute 3 – Overhead Stability Hold x 30-45 seconds (Use PVC pipe, bands and kettlebells)

B. Every 2 minutes, for 6 minutes (3 sets):

Behind the Neck Press in Split x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Jump to Split x 4 reps (Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

Followed by…

Every 2 minutes, for 16 minutes (8 sets):

Split Jerk x 2 reps

Build to roughly 90% over the course of the 8 sets.

C. Every 2 minutes, for 6 minutes (3 sets):

High Hang Clean x 3 reps @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

High Hang Clean + Hang Clean @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Clean + Clean @ 80%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

Clean Pull + Clean & Jerk @ 85-90%

D. Three sets of:

Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111

Rest 60 seconds

Prone Chinese Plank x 60 seconds

Rest 60 seconds

Optional Additional Conditioning Session

Every 5 minutes, for 20 minutes (4 sets):

30/20 Calories of Assault Bike

200-Foot Sandbag Carry (bear hug hold only, heavy!)

10/7 Muscle-Ups

A. Every 2 minutes, for 18 minutes (3 sets of each):

Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips

Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold

Minutes 5-6, 11-12 & 17-18: Alternating Pistol Progressions x 6-8 each leg

B. Three rounds for max reps/calories:

90 seconds of Rowing (for Calories)

Rest 90 seconds

90 seconds of Push-Ups

Rest 90 seconds

90 seconds of Dumbbell Weighted Box Step-Overs

Rest 90 seconds

A. Every 2 minutes, for 18 minutes (3 sets each):

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps (if you’re proficient, add weight with a kettlebell)

B. Three rounds for max reps/calories:

90 seconds of Rowing (for Calories)

Rest 90 seconds

90 seconds of Ring Dips (perform from muscle-up stations if possible)

Rest 90 seconds

90 seconds of Burpee Box Jump-Overs (24″/20″)

Rest 90 seconds

A. Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 3 reps @ 50%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch + Hang Snatch @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch + Snatch @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch High Pull + Snatch @ 80%

Followed by…

Three sets of:

Snatch Pulls x 3 reps @ 90-105%

Rest 2 minutes

B. Every 2 minutes, for 6 minutes (3 sets):

Front Squat x 8 reps @ 70%

C. Five sets for times of:

Run 400 meters

12/8 Strict Handstand Push-Ups

16 Chest-to-Bar Pull-Ups

20 Kettlebell Swings (32/24 kg)

Rest 4 minutes

D. Three sets of:

Banded Glute Bridges x 25 reps @ 11X1

Rest as needed

Glute Ham Raises x 6 reps @ 20X1

Rest as needed

Supine GHD Straight Body Hold x 60 seconds

Rest as needed

*IF WEATHER PERMITS* Join us for a Beach WOD

Meet under the OIB pier no later than 8:15am.

In case of rain, check our FaceBook page for weather or location change updates tomorrow morning!

AMRAP in 25min:

In teams of 2 complete an escalating ladder of

Air Squat

Sit-Up

Push-Up

Burpee

40m run (20 down, 20 back)

*Athletes alternate movements, ex. Athlete 1 will complete one air squat, then Athlete 2 will complete one air squat; Athlete 1 does one sit-up, then Athlete 2 does one sit-up, etc. Teammates will complete the run together.

*IF WEATHER PERMITS* Join us for a Beach WOD

Meet under the OIB pier no later than 8:15am.

In case of rain, check our FaceBook page for weather or location change updates tomorrow morning!

AMRAP in 25min:

In teams of 2 complete an escalating ladder of

Air Squat

Sit-Up

Push-Up

Burpee

40m run (20 down, 20 back)

*Athletes alternate movements, ex. Athlete 1 will complete one air squat, then Athlete 2 will complete one air squat; Athlete 1 does one sit-up, then Athlete 2 does one sit-up, etc. Teammates will complete the run together.

*IF WEATHER PERMITS* Join us for a Beach WOD

Meet under the OIB pier no later than 8:15am.

In case of rain, check our FaceBook page for weather or location change updates tomorrow morning!

AMRAP in 25min:

In teams of 2 complete an escalating ladder of

Air Squat

Sit-Up

Push-Up

Burpee

40m run (20 down, 20 back)

*Athletes alternate movements, ex. Athlete 1 will complete one air squat, then Athlete 2 will complete one air squat; Athlete 1 does one sit-up, then Athlete 2 does one sit-up, etc. Teammates will complete the run together.

A. Three sets of:

Back Squats x 6-8 reps @ 30X1

Rest 60 seconds

Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. Four rounds for time of:

Run 200 Meters

20 Wall Ball Shots

10 Strict Pull-Ups

A. Three sets of:

Back Squat x 6-8 reps @ 31X1

Rest 2 minutes

Weighted Pull-Ups x 3-5 reps @ 21X0

Rest 2 minutes

B. Four rounds for time of:

60 Double-Unders

30 Wall Ball Shots (20/14 lbs)

15 Pull-Ups

A. For max reps:

90 seconds of Muscle-Ups

Rest 60 seconds

60 seconds of Muscle-Ups

Rest 60 seconds

30 seconds of Muscle-Ups

Note reps achieved for each set.

B. Take 15-20 minutes to find your 1-RM Snatch

(You may elect to do either a power or full, but please note next to the weight lifted whether it was a full or power snatch.)

C. Complete as many reps as possible in 4 minutes of:

Max Rep Snatch @ 85% of todays 1-RM

Rest until fully recovered, and then…

D. For max calories:

10 Minutes of Assault Bike

*Goal for male athletes is 200+ calories, and for females 150+ calories. Please take a note of the average RPM you held for the duration of the 10 minute piece. We will be using this number going forward.

A. Four sets of:

Romanian Deadlift x 6-8 reps @ 30X1

Rest 45 seconds

Dumbbell Reverse Lunges x 10 reps each leg @ 2011

Rest 45 seconds

Hollow Rocks or Hold x 30 seconds

Rest 45 seconds

B. Three rounds for time of:

10 Pull-Ups

20 Kettlebell Swings

200 Meter Run

A. Six sets of:

Deadlift

*Set 1 – 6 reps

*Set 2 – 4 reps

*Set 3 – 2 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 2 reps

(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B. Three rounds for time of:

20 Pull-Ups

40 Kettlebell Swings (24/16 kg)

Rest Day