PERFORMANCE


A.
Clean + Hang Clean + Jerk 5x(1+1+1)
-*Find a heavy set in 5 sets

B. FOR TIME: 

-1000m Run

 

Then, 2 RFT of...

-21 Burpees Over the Rower

-15 Power Snatches (@95/65; P+: 115+/80+)

-9 Box Jumps (@24/20)

 

FITNESS:

A.
Clean + Hang Clean + Jerk 5x(1+1+1)
-*Find a heavy set in 5 sets

B. FOR TIME:

-1000m Run

 

Then, 2 RFT of...

-21 Burpees

-15 Power Snatches (@95-/65-)

-9 Box Jumps or Step-ups (@24-/20-)

 

 

 

A. 3 ROUNDS of the Following:

BLOCK 1: In 3 minutes complete...

-200m Run
-12 Hang Power Cleans (@135/95)

BLOCK 2: In 3 minutes complete...

-15 Deadlifts
-20 Goblet Squats (@53+/35+)

BLOCK 3: In 3 minutes complete...

-12 T2B
-8 Bar-facing Burpees

-40 DUs

*Then start back at BLOCK 1...

 

 

PERFORMANCE


20AMRAP:

-50 Wall Balls

-400m Run

-30 AMKB (@53/35)

-20 Thrusters (@95/65)

-10 Burpee Pull-ups*


-*(P+: Sub Pull-ups for Burpee BMUs/RMUs)

 

FITNESS

20AMRAP:

-50 Wall Balls (@20-/14-)

-400m Run

-30 RKB (@53-/35-)

-20 Thrusters (@95-/65-)

-10 Burpee Pull-ups

 

PERFORMANCE:

A: Power Clean TnG (5x3)

B: 4 ROUNDS, EACH FOR TIME:
-CAL Row (@18/15)
-15 Box Jumps (@24/20)
-12 Push Jerk (@135/95)
-9 Pull-ups

-*Rest 1 minute b/t rounds
-*Score = fastest split

 

FITNESS:

 

A: Power Clean TnG (5x3)

 

B: 4 ROUNDS, EACH FOR TIME:

-CAL Row (@18/15)

-15 Box Jumps or Step-ups (@24-/20-)

-12 S2O (@135-/95-)

-9 Banded PUs, Jumping PUs, or Ring Rows

 

-*Rest 1 minute b/t rounds

-*Score = fastest split

 

PERFORMANCE

 

A:
4 sets:
-10 Seated Double KB Press (from floor or bench; @challenging weight)
-20 Banded Face Pulls (green or blue band)

-500m Row

-*Weight is athlete's choice

-*Rest :90sec b/t sets

 

B:
8AMRAP:
-5 Hang Cleans (@135+/95+)

-10 Bar-facing Burpees

PERFORMANCE:

STRENGTH: (25:00)
Back Squat (6x3)
-2x3 @70%
-2x3 @75%
-2x3 @80%

-*13 minutes to warm-up to 70%
-*2 minutes per set (12:00)

WOD: (12:00)
5AMRAP:
-10 AMKB (@53+/35+)
-6 DB Box Step-ups (@35+/25+; @24/20)

then 2 minute rest...

5AMRAP:
-10 Wall Balls (@20/14)
-30 DUs

 

FITNESS:

 

STRENGTH: (25:00)

Back Squat (6x3)

-2x3 @70%

-2x3 @75%

-2x3 @80%

 

-*13 minutes to warm-up to 70%
-*2 minutes per set (12:00)


WOD: (12:00)
5AMRAP:
-10 AMKB (@53-/35-)
-6 DB Box Step-ups (@35-/25-; @24-/20-)

then 2 minute rest...

5AMRAP:
-10 Wall Balls (@20-/14-)
-30 SUs (or 15 Double-taps + 15 DUs attempts)