Category Archives: Uncategorized

Strength Squat BS 2×5@65% 3×5@70% FS 4×5@70% MetCon 21-15-9 Wallballs 20/14 Pull-ups Then- 200 double-unders

Strength Deadlift 1×8@65 1×8@70 1×6@75 1×4@80 1×3@85 2×2@93 MetCon “Air Force Wod” 20 thrusters 95/65 20 SDLHP 20 push jerk 20 OH squat 20 front squats

Strength Snatch 1 power snatch + 1 full hang snatch 3@60%, 3@65%, 3@70%, 3@75%… Follow with singles if time allows MetCon 15 pull-ups 30 burpees 45 air squats. 60 double unders 15 min AMRAP

Strength Squat BS 1×5@65% 1×5@70% 1×5@75% 1×5@80% FS 1×5@65% 3×5@70% MetCon 21 box overs 20 inches 7 deadlifts 225/135 5 rounds

Strength Clean complex 1 squat clean + 2 front squats Work up to 75% then complete 5 sets of 2 complexes. MetCon 400 m run 80 sit-ups 60 wallballs 40 T2b/k2e 20 plate to OH 10/20 MU/c2b pull-ups 400 m run 18 min time cap

Strength Squat BS: 1×4@75% 3×4@80% FS: 1×5@60% 1×5@65% 2×5@70% OR Box lunges with KBs 6×4. MetCon 10 OH squats 95/65 10 push-ups 2 rounds 10 thrusters 95/65 10 push-ups 2 rounds 10 OH squats 95/65 10 push-ups 2 rounds

Strength Deadlift 1×10@60 1×8@65 1×6@70 1×4@75 3×2@85 2×1@90 MetCon 100 air squats 5 C2B pull-ups 75 air squats 10 C2B 50 air squats 15 C2B

Strength Snatch Complex 1 narrow grip snatch + 1 narrow OHS MetCon 100 m sprint 5 Deadlift 225/155 10 jump squats 5 rounds 8 min time cap Max effort GHD sit-ups and back extensions…

Strength Back squat 1×10@60% 1×8@65% 1×8@70% 1×6@75% 1×6@80% 3×1@90% MetCon 40 kb swings 20 sit-ups 3 rounds (8 min TC) Then– 10 pistols 5 HSPUs 3 rounds (5 min TC)

Strength Clean Power clean complex 1 full P. Clean 1 hang P. Clean 15 reps to establish heavy weight! MetCon Push Jerk 100 m run 10-9-8-7-6-5….1