Category Archives: Uncategorized

Strength Strict press 5×5 @ 70-80% Push press 5×5 @ 70-80% MetCon (50 sit-ups buyin) 5 OH squats 15 over the bar burpees 4 rounds (50 sit-ups buyout)

Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 1×4@75% 3×3@85% MetCon 12 box jump overs 16 kb snatch 53/35 20 pull-ups 3 rounds

Strength Back Squat 1×10@60% 1×7@65% 1×5@70% 1×4@75% 5×3@81% MetCon 7 deadlifts 135/95 21 wallballs 20/14 5 rounds

Strength Snatch practice 10×3 Looking for form and not weight… MetCon FGB Wallballs SDHP Box jumps Push press Row for cal 1 min on each station for 30 rounds. Score is for reps.

Strength Front squat 1×10@60% 1×8@65% 1×6@70% 1×4@75% 5×3@83% MetCon 5 strict pull-ups 15 burpees 20 squat jumps to 8′ target 4 rounds

Strength Deadlift Emom 10 min 6 reps at 65% MetCon 5 ring dips 10 power cleans 135/95 15 box jumps 5 rounds

Strength Snatch grip push press 1×10 1×8 1×6 3×4 3×2 Increase weight as needed. MetCon Partner WOD 10 deadlifts 185/135 – farmer holds 53/35 kb 20 walking lunges – OH plate hold 45/25 30 sit-ups – plank 6 rounds for time

Strength Back squat 1×10@60% 1×8@65% 1×6@70% 1×4@75% 6×3@78% MetCon 30 burpee buyin 10 kb swings 53/35 10 wallballs 20/14 10 push-ups 4 rounds

Strength OH squat For technique…. No %’s or rep sets. 20 minutes to practice. MetCon “Helen” 3 rounds of: 400 m run 21 kb swings 54/35 12 pull-ups

Strength Clean into front squat 1->7×3 1->5×2 1->3×2 1x1x3 Increase weight incrementally… MetCon 30 double unders 3 snatch 95/65 25 double unders 6 snatch 20 double unders 9 snatch 15 double unders 12 snatch 12 min AMRAP