Strength/Skill

Every 2:00 × 7

• 1 hang power clean
• 1 power clean
• 1 push jerk

Build across the seven sets.

Target: RPE 8 on the final sets. Crisp reps—not a max.

WOD — “Quick Change”

10-Minute AMRAP

• 6 DB clean & jerks
• 8 toes-to-bar
• 10 box step-overs
• 30 double unders

Alternate arms on the DB clean & jerks.

This keeps the Olympic-lifting stimulus from the strength portion without needing everyone’s barbells on the floor during conditioning.

Strength/Skill

Every 2:00 × 7

• 1 hang power clean
• 1 power clean
• 1 push jerk

Build across the seven sets.

Target: RPE 8 on the final sets. Crisp reps—not a max.

WOD — “Quick Change”

10-Minute AMRAP

• 6 DB clean & jerks
• 8 toes-to-bar
• 10 box step-overs
• 30 double unders

Alternate arms on the DB clean & jerks.

This keeps the Olympic-lifting stimulus from the strength portion without needing everyone’s barbells on the floor during conditioning.

Strength/Skill

Every 2:00 × 7

• 1 hang power clean
• 1 power clean
• 1 push jerk

Build across the seven sets.

Target: RPE 8 on the final sets. Crisp reps—not a max.

WOD — “Quick Change”

10-Minute AMRAP

• 6 DB clean & jerks
• 8 toes-to-bar
• 10 box step-overs
• 30 double unders

Alternate arms on the DB clean & jerks.

This keeps the Olympic-lifting stimulus from the strength portion without needing everyone’s barbells on the floor during conditioning.

“Double Trouble”

24-Minute Partner AMRAP

Partner A:

• 12 alternating DB snatches
• 10 box jump overs
• 8 pull-ups

Partner B:

• Rest

Switch after each complete round.

Every 6 minutes, both partners stop and complete:

20 synchro air squats

Then resume where they left off.

DB: 50/35
Box: 24/20″

Intent

Because athletes get significant rest while their partner works, each round should be fast and aggressive.

This also gives you an easy scaling system and only requires one DB and one box per pair.

“Double Trouble”

24-Minute Partner AMRAP

Partner A:

• 12 alternating DB snatches
• 10 box jump overs
• 8 pull-ups

Partner B:

• Rest

Switch after each complete round.

Every 6 minutes, both partners stop and complete:

20 synchro air squats

Then resume where they left off.

DB: 50/35
Box: 24/20″

Intent

Because athletes get significant rest while their partner works, each round should be fast and aggressive.

This also gives you an easy scaling system and only requires one DB and one box per pair.

“Double Trouble”

24-Minute Partner AMRAP

Partner A:

• 12 alternating DB snatches
• 10 box jump overs
• 8 pull-ups

Partner B:

• Rest

Switch after each complete round.

Every 6 minutes, both partners stop and complete:

20 synchro air squats

Then resume where they left off.

DB: 50/35
Box: 24/20″

Intent

Because athletes get significant rest while their partner works, each round should be fast and aggressive.

This also gives you an easy scaling system and only requires one DB and one box per pair.

Strength

Front Squat

• 5 × 4 @ RPE 8
• Rest 2:00 between sets

Then:

• 3 × 10 DB Romanian deadlifts
• 3 × 12 weighted sit-ups

WOD — “Leg Day”

4 Rounds for Time

• 12 DB front-rack walking lunges
• 15 wall balls
• 10 burpees over DB
• 200m run

Time Cap: 18 minutes

Intent: Moderate weights and steady movement. Athletes shouldn’t have to put the DBs down during the 12 lunges.

Strength

Front Squat

• 5 × 4 @ RPE 8
• Rest 2:00 between sets

Then:

• 3 × 10 DB Romanian deadlifts
• 3 × 12 weighted sit-ups

WOD — “Leg Day”

4 Rounds for Time

• 12 DB front-rack walking lunges
• 15 wall balls
• 10 burpees over DB
• 200m run

Time Cap: 18 minutes

Intent: Moderate weights and steady movement. Athletes shouldn’t have to put the DBs down during the 12 lunges.

Strength

Front Squat

• 5 × 4 @ RPE 8
• Rest 2:00 between sets

Then:

• 3 × 10 DB Romanian deadlifts
• 3 × 12 weighted sit-ups

WOD — “Leg Day”

4 Rounds for Time

• 12 DB front-rack walking lunges
• 15 wall balls
• 10 burpees over DB
• 200m run

Time Cap: 18 minutes

Intent: Moderate weights and steady movement. Athletes shouldn’t have to put the DBs down during the 12 lunges.

“Three’s Company”

Teams of 3 — 36-Minute AMRAP

Station 1

300m Row

Station 2

20 Wall Balls

Station 3

15 Burpees

All three athletes work simultaneously at different stations.

The catch:
The rower controls the rotation.

When Athlete A finishes 300m:

• Athlete A → Wall Balls
• Wall Ball athlete → Burpees
• Burpee athlete → Rower

Continue rotating for 36 minutes.

Score

Total meters rowed + wall balls + burpees.

“Three’s Company”

Teams of 3 — 36-Minute AMRAP

Station 1

300m Row

Station 2

20 Wall Balls

Station 3

15 Burpees

All three athletes work simultaneously at different stations.

The catch:
The rower controls the rotation.

When Athlete A finishes 300m:

• Athlete A → Wall Balls
• Wall Ball athlete → Burpees
• Burpee athlete → Rower

Continue rotating for 36 minutes.

Score

Total meters rowed + wall balls + burpees.

“Three’s Company”

Teams of 3 — 36-Minute AMRAP

Station 1

300m Row

Station 2

20 Wall Balls

Station 3

15 Burpees

All three athletes work simultaneously at different stations.

The catch:
The rower controls the rotation.

When Athlete A finishes 300m:

• Athlete A → Wall Balls
• Wall Ball athlete → Burpees
• Burpee athlete → Rower

Continue rotating for 36 minutes.

Score

Total meters rowed + wall balls + burpees.

No barbell today.

Strength

4 Sets — Not for Time

• 10 heavy DB floor press
• 10/side single-arm DB row
• 12 goblet squats
• :40 farmer hold

Rest 1:30 between sets.

WOD — “Friday Fifteen”

15-Minute AMRAP

• 12 DB push press
• 12 pull-ups
• 12 goblet squats
• 200m run

DB: 50/35

The goal is steady, repeatable rounds, not a redline in minute three.

No barbell today.

Strength

4 Sets — Not for Time

• 10 heavy DB floor press
• 10/side single-arm DB row
• 12 goblet squats
• :40 farmer hold

Rest 1:30 between sets.

WOD — “Friday Fifteen”

15-Minute AMRAP

• 12 DB push press
• 12 pull-ups
• 12 goblet squats
• 200m run

DB: 50/35

The goal is steady, repeatable rounds, not a redline in minute three.

No barbell today.

Strength

4 Sets — Not for Time

• 10 heavy DB floor press
• 10/side single-arm DB row
• 12 goblet squats
• :40 farmer hold

Rest 1:30 between sets.

WOD — “Friday Fifteen”

15-Minute AMRAP

• 12 DB push press
• 12 pull-ups
• 12 goblet squats
• 200m run

DB: 50/35

The goal is steady, repeatable rounds, not a redline in minute three.

Skill — 15 Minutes

Rotate through three stations:

EMOM for 15 Minutes as much working time in the minute as you can handle.

Station 1 — Pulling

• Strict pull-ups
• Banded pull-ups
• Jump to chin over bar and slowly descend
• Ring rows

Station 2 — Inversion

• Handstand hold
• Shoulder taps
• Handstand walking

Station 3 — Core

• Hollow/arch work
• Plank variations

Aerobic

30 Minutes Zone 2

Every 5 minutes, switch:

• Row
• Bike
• Run/walk

Stagger athletes across the three.

Goal: Conversational pace. Nobody should be lying on the floor afterward.

Skill — 15 Minutes

Rotate through three stations:

EMOM for 15 Minutes as much working time in the minute as you can handle.

Station 1 — Pulling

• Strict pull-ups
• Banded pull-ups
• Jump to chin over bar and slowly descend
• Ring rows

Station 2 — Inversion

• Handstand hold
• Shoulder taps
• Handstand walking

Station 3 — Core

• Hollow/arch work
• Plank variations

Aerobic

30 Minutes Zone 2

Every 5 minutes, switch:

• Row
• Bike
• Run/walk

Stagger athletes across the three.

Goal: Conversational pace. Nobody should be lying on the floor afterward.

Skill — 15 Minutes

Rotate through three stations:

EMOM for 15 Minutes as much working time in the minute as you can handle.

Station 1 — Pulling

• Strict pull-ups
• Banded pull-ups
• Jump to chin over bar and slowly descend
• Ring rows

Station 2 — Inversion

• Handstand hold
• Shoulder taps
• Handstand walking

Station 3 — Core

• Hollow/arch work
• Plank variations

Aerobic

30 Minutes Zone 2

Every 5 minutes, switch:

• Row
• Bike
• Run/walk

Stagger athletes across the three.

Goal: Conversational pace. Nobody should be lying on the floor afterward.