PERFORMANCE:

WOD: AIR FORCE REMIX
4RFT:
-6 Power Snatches (@95+/65+)
-6 Thrusters
-6 OHS
-6 Front Squats
-6 Push Jerks
-6 Power Cleans

*6 burpees EMOM

 

FITNESS:

 

WOD: AIR FORCE REMIX

4RFT:

-6 Power Snatches (@95-/65-)

-6 Thrusters OR DB Thrusters (@35-/25-)

-6 OHS OR 12 OH Plate Lunges (@45/25)

-6 Front Squats

-6 S2O (w/Barbell OR DBs)

-6 Power Cleans

 

*6 burpees EMOM

 

 

**The workout begins with 6 Burpees

PERFORMANCE:

STRENGTH: (25:00)
4 sets:
-15 CAL Row
-(1 Power Clean + 1 Dip Catch Push Press) x2
*In 4 sets work-up to heavy PC into PP.
*Rest 90 seconds after each set

WOD: (10:00)
4AMRAP:
-4 Burpee Box Jump Overs (@24+/20+)
-6 RKBs (@70/53)

Then... 2 minute rest...

 

FITNESS:

 

STRENGTH: (20:00)

4 sets:

-15 CAL Row

-(1 Power Clean + 1 Dip Catch Push Press) x2

*In 4 sets work-up to heavy PC into PP.

*Rest 90 seconds after each set

 

WOD: (10:00)

4AMRAP:

-4 Burpee Box Jump Overs (@24-/20-) OR Burpee Box Step-ups

-6 RKBs (@70-/53-)

 

Then... 2 minute rest...

 

PERFORMANCE:

STRENGTH:
Snatch Complex: (4 sets @ 3 minutes each)
-2 Power Snatches
-2 Squat Snatches
-2 OHS

*Build to a heavy complex, start at 50% or close to it.

WOD:
FOR TIME:
-1000m Run
-500m Row
-200 Plank Hold Shoulder Taps

 

FITNESS:

 

STRENGTH:

Snatch Complex: (4 sets @ 3 minutes each)

-2 Power Snatches

-2 Squat Snatches

-2 OHS

 

*Build to a heavy complex, start at 50% or close to it.

 

WOD:

FOR TIME:

-1000m Run

-500m Row

-200 Plank Hold Shoulder Taps

 

PERFORMANCE:

STRENGTH: (20:00)

Back Squat

8x3 (find heavy 3 in 8 sets)

WOD: (15:00)

2RFT: (partner wod)

-30 C2B or Pull-ups

-40 Wall Balls (@20+/14+)

-50 Burpees

-60 Push-ups

-70 T2B

 

FITNESS:

 

Strength: (20:00)

Back Squat

8x3 (find heavy 3 in 8 sets)

 

WOD: (15:00)

2RFT: (partner wod)

-30 Jumping Pull-ups or Ring Rows

-40 Wall Balls (@20-/14-)

-50 Burpees

-60 Push-ups

-70 Knees to Chest

 

PERFORMANCE:

STRENGTH: (24:00)
4 Rounds...

First 2 minute block, complete 2 rounds of...
-30 DUs
-7 Front Squats (@95+/65+)
*any time left is your rest

Second 2 minute block, complete 2 rounds of...
-10 Weighted Sit-ups (@45/25) or GHDs
-7 S2O (@same weight as front squat)
*any time left is your rest

Third 2 minute block, complete 2 rounds of...
-10 RKBs (@53+/35+)
-7 Box Jumps (@24/20)
*any time left is your rest

Then repeat from the top...

 

FITNESS:

 

STRENGTH: (24:00)

4 Rounds...

 

First 2 minute block, complete 2 rounds of...

-30 SUs

-7 Front Squats (@95-/65-)

*any time left is your rest

 

Second 2 minute block, complete 2 rounds of...

-10 Weighted Sit-ups (@45-/25-) OR no weight

-7 S2O (@same weight as front squat)

*any time left is your rest

 

Third 2 minute block, complete 2 rounds of...

-10 RKBs (@53-/35-)

-7 Box Jumps (@24-/20-) or Step-ups

*any time left is your rest

 

Then repeat from the top...

 

RANKEL

20 MIN AMRAP

 

PERFORMANCE:

-6 Deadlifts (@225/155)

-7 Burpee Pull-ups

-10 AMKBs (@70/53)

-200m Run

 

FITNESS:

-6 Deadlifts (@225-/155-)

-7 Burpee Jumping Pull-ups or No Burpee Pull-ups/Ring Rows

-10 RKBs (@70-/53-)

-200m Run