Category Archives: Uncategorized

Strength WOD   12 min Emom of 2 power cleans and 1 jerk  Metcon  4 rounds  7 man makers 35/25 50 air squats    

Strength  Bench press / push press  1×9@60% 2×6@70% 4×3@80% MetCon  10 hang power cleans 115/75 10 pull-ups  12 min amrap   

Strength  Back squat  Working Sets at: 3×2@90% MetCon  50-40-30-20-10 Kbs 53/35 Sit-ups    

Strength  Deadlift  1×8@65% 1×6@70% 1×5@75% 1×3@80% 2×2@85% MetCon  4 rounds  400 m run  10 clean and jerks 135/95   

Strength WOD Snatch or strict press  2-2-2-2-2-2 MetCon  5 rounds of Cindy 5 pull-ups  10 push-ups  15 air squats  2 rounds of DT 12 deadlifts  9 hang cleans 155/105 6 push jerk    

Strength wod:  Deadlift  1×10@50% 1×10&55% 4×8@60% MetCon  Fight gone bad *1 min at each station with 1 min rest between rounds  Wallballs  Sumo deadlift highpull Box jumps  Push press  Row (cal)  3 rounds    

Strength  10 min Emom  Squat clean: 60-85% MetCon  5 rounds  200 m run  15 power snatches 75/55 7 burpees over the bar      

Strength  1 clean + 5 push press  Establish a 5rm  MetCon  30 wallballs 20/14 10 pistols  30 medball cleans  10 push-ups  10 min amrap   

Strength  Front squat  5-5-5-5-5 @ 75% MetCon  40 double unders  8 shoulder to overhead 135/95 8 min AMRAP    

Strength  Squat clean  10×1 till you establish a max lift!  Rest 90sec between lifts MetCon  “Joshie” 21 right DB snatch 35/25 21 L-pull-ups  21 left DB snatch 35/25 21 L-pull-ups  3 rounds