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

 

 

PERFORMANCE:

STRENGTH: (20:00)
Snatch
2x3@65%
2x2@70%
3x1@75%

WOD: (12:00)
12EMOM:
Minute 1: MAX Box Jumps (@24/20)
Minute 2: MAX CAL AB or Row
Minute 3: MAX OHS (@95+/65+)

 

FITNESS:

 

STRENGTH: (20:00)

Snatch (power to OHS)

2x3@65%

2x2@70%

3x1@75%

 

WOD: (12:00)

12EMOM:

Minute 1: MAX Box Jumps or Step-ups (@-24/-20)

Minute 2: MAX CAL AB or Row

Minute 3: MAX OHS (@95-/65-) or MAX OH Plate Lunges (@45-/25-)

 

PERFORMANCE:

STRENGTH: (20:00)
1&1/4 Back Squat (6x3)
-*Find heavy 3 reps in 6 sets
-*Rest 90 seconds after each set
-*5-6 minutes to warm up to 50% of 1RM
-*Then athletes will manage their own time to finish 6 sets

WOD: (20:00cap)
PARTNER FOR TIME:
-100 Clean & Jerks (@115+/80+)
-Every 10 reps, partners perform 50 DUs together
-*Alternate every rep

 

FITNESS:

 

STRENGTH: (20:00)

1&1/4 Back Squat (6x3)

-*Find heavy 3 reps in 6 sets
-*Rest 90 seconds after each set
-*5-6 minutes to warm up to 50% of 1RM
-*Then athletes will manage their own time to finish 6 sets

 

WOD: (20:00cap)

PARTNER FOR TIME:

-100 Clean & Jerks (@115-/95-)

-OR 80 Clean & Jerks (@95-/65-) or Power Cleans (@95-/65-)

-Every 10 reps, partners perform 50 SUs together

-*Alternate every rep