TEAM WOD

In teams of two, alternating each movement, complete ten rounds of:

10 Dumbbell Hang “Clusters”

10 Burpees

Run 300 Meters

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

TEAM WOD

In teams of two, alternating each movement, complete ten rounds of:

10 Dumbbell Hang “Clusters”

10 Burpees

Run 300 Meters

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

A. Eight sets of:

Banded Deadlift x 1 rep @ 60% of 1-RM on the Barbell

Rest 30 seconds

B. Deadlift:

Set 1 – 6 reps @ 60%

Set 2 – 6 reps @ 65%

Set 3 – 6 reps @ 74% (up 2% from last week)

Rest 3 minutes between sets

C. For time:

20 Calories of Rowing on Concept 2

20 Dumbbell Thrusters (55/35 lbs)

19 Calories of Rowing on Concept 2

19 Dumbbell Thrusters

18 Calories of Rowing on Concept 2

18 Dumbbell Thrusters

and so on, down to… 1 Calorie of Rowing on Concept 2, 1 Dumbbell Thruster

D. For completion:

400 Meter Farmer’s Walk

*Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your grip, so embrace the slow grind of the walk and don’t get in a hurry.

Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)

Six sets of:

Run 600 Meters @ 90% of your 1-Mile PR pace

Walk 200 Meters

A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Turkish Get-Ups x 2 reps each arm

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. For time:

Row 30 Calories

30 Burpees

30 Wall Ball Shots

30 Kettlebell Swings

30 Dumbbell Push Press

Row 30 Calories

A. Take 15-20 minutes and build to today’s 1-RM Power Clean

B. For time:

Row 30 Calories

30 Burpees

30 Wall Ball Shots (20/12 lbs)

30 Kettlebell Swings (32/24 kg)

30 Dumbbell Push Press (55/35 lb DBs)

30 Pull-Ups

A. Every minute, on the minute, for 5 minutes:

Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

Rest one minute, and then…

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

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

B. Build to 90% of your 1-RM Clean & Jerk, and then…

Every minute, on the minute, for 6 minutes:

2-3 Clean & Jerks @ 85% of your 1-RM

*If you completed the 10 reps at 85% in under 5 minutes last week, aim to perform 3 clean & jerks this week. If you were over 5 minutes last week, stick with two reps on the minute.

C. Every 2 minutes, for 10 minutes (5 sets) of:

Back Squat x 5 reps @ 85% of 1-RM

D. Against a 6-minute running clock, perform the following:

50 Calories of Assault Bike

25 Chest-to-Bar Pull-Ups

Assault Bike for Max Calories

Rest 4 minutes between sets, and perform a total of three sets (26 minutes total time). Note the number of calories achieved each set.

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

Dumbbell Walking Lunge x 20 steps @ 10X0

*Go heavy, the final steps should not be performed without struggle.

B. Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers

10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups

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

Dumbbell Walking Lunge x 20 steps @ 10X0

*Go heavy, the final steps should not be performed without struggle.

B. Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers

10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups

Rest Day

warm up:

2x

10 grasshoppers=> forward roll

10 alternating lunges=>forward roll

5 candlesticks=> forward roll

skill:

5:00m

100m Farmer’s carry (light db’s => light Kbs)

3-5:00m

review OHS (unweighted => PVC)

WOD:

5 rounds for time

5 overhead squats, (PVC-15# barbell)
5 broad jumps
50-meter run

Game:  Waiter’s carry relay with ab~mat

Health Snack

FITNESS EXPRESS

2 sets of, for max reps:

30s of Jump Rope

Rest 60s

30s of pushups

Rest 60s

30s of Squat jumps to parallel

Rest 60s

30s of KBS

Rest 60s

30s Row

Rest 60s

Immediately followed by:

30s of coach’s choice, all out effort

DONE!

FITNESS

A. Three sets of:

Supinated-Grip Barbell Rows x 8-10 reps @ 2111

Rest 45-60 seconds

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

Rest 45-60 seconds

Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110

Rest 45-60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

B. Three rounds for time of:

10 Strict Pull-Ups

30 Kettlebell Swings

Run 400 Meters

A. Weighted Pull-Ups:

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 2-3 minutes between sets, building to today’s 1-RM

B. Three rounds for time of:

30 Kettlebell Swings (24/16 kg)

20 Pull-Ups Run

400 Meters

A. Every two minutes, for 10 minutes (5 sets):

Power Jerk x 1 rep

Immediately followed by…

Every two minutes, for 8 minutes (4 sets):

Split Jerk x 1 rep

B. Every three minutes, for 18 minutes (6 sets) of:

Bench Press

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 3-RM Attempt

*Set 6 – 3-RM Attempt

C. For Time:

12 Thrusters (165/110 lbs)

12 Burpees Over the Barbell

12 Squat Clean Thrusters (165/110 lbs)

12 Burpees Over the Barbell

12 Ground to Overhead (165/110 lbs)

12 Burpees Over the Barbell

D. Three sets of:

Barbell Seated Good Mornings x 8 reps

Rest 60 seconds

Box Step-Ups with Kettlebells x 8 reps per leg

Rest 60 seconds

A. Four sets of:

Russian Step-Ups x 10 reps each leg

Rest 45 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 45 seconds

Push-Ups x 12-15 reps @ 2011

Rest 45 seconds

B. In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Ball Shots (20/12 lbs)

12 Burpees

A. Every three minutes, for 24 minutes (8 sets):

Hang Snatch + Snatch

B. In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Ball Shots (20/12 lbs)

12 Burpees

A. Every 2 minutes, for 18 minutes (9 sets):

*Sets 1-3 – Power Clean x 3 reps

*Sets 4-6 – Power Clean x 2 reps

*Sets 7-9 – Power Clean x 1 rep

Build to today’s heavy single, and then…

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

Halting Clean Deadlift + 2 Clean Pulls

B. In 15 minutes or less, build to today’s “heavy”…

Back Squat x 1 rep

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

C. Every two minutes, for 24 minutes (6 sets of each):

Station 1 – Back Squat x 4 reps @ 2-4% heavier than last week

Station 2 – 30 seconds of Toes to Bar

*Note load used for back squats, and number of toes to bars achieved in each set.

D. Two sets of:

32/24 kg Kettlebell Towel Carry x Max Distance

Rest as needed

GHD Sit-Ups x 20-25 reps

Rest as needed

Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)

Four to Six sets of:

Row 1200 Meters @ your 5000m PR pace

Rest 2 minutes

For time:

1000 Meter Row

20 Ground to Overhead (135/95 lbs)

30 Ring Dips

800 Meter Run

30 Ring Dips

20 Ground to Overhead (135/95 lbs)

1000 Meter Row

For time:

1000 Meter Row

20 Ground to Overhead (135/95 lbs)

30 Ring Dips

800 Meter Run

30 Ring Dips

20 Ground to Overhead (135/95 lbs)

1000 Meter Row

A. Every 2 minutes, for 8 minutes (4 sets):

(Snatch Push Press + Overhead Squat) x 2 reps

Build over the course of the four sets.

Followed by…

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

Snatch Balance x 2 reps

Build to a heavy-ish double.

Followed by…

Six sets of:

2 Snatch Pulls + 2 Hang Snatches + 2 Snatches

(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)

Rest 2 minutes between sets

Build to a load that is heavy, but allows you to maintain mechanics.

B. Every 3 minutes, for 15 minutes (5 sets):

Push Press x 8 reps

Aim for three heavy work sets. Goal is to be 3-5% heavier than last week.

C. Four sets of:

30 seconds of Ring Dips (with a hold) @ 10X2*

(externally rotate at the top, thumbs out and hold for 2 seconds)

Rest 30 seconds

30 seconds of Strict Chest-to-Bar Pull-Ups

Rest 30 seconds

30 seconds of Handstand Walk x Max Distance

Rest 30 seconds

*If you are adhering to the tempo then the maximum to possibly be achieved in 30 seconds is 10 reps.

D. Four sets of:

Row 500 Meters

Rest 4 minutes

*These are all out maximal efforts. Aim is to acheive maximum heart rate.

warm up:

5:00min  row then as a group

10 zombie walks => 10 back pedal=> 10 high skips=> 10 back pedal=> 10 sumo squats=> 10 lemon squeezers

skill:

sled pull (without weight) relay

WOD:

AMRAP in 6:00

5 jumping pull ups

50m run between cones

5 burpees

Game & Healthy Snack