Squat Clean:
3 x 3 @80%
Clean Pull:
4 x 5; heavier than squat clean
Push Press:
5 x 3, heavier than last week
Back Squat:
5 x 6-8 reps, building from 70%-85%
Reverse Lunge:
4 x 8-10 per leg; medium load
5 Rounds
10-15 Weighted Sit Up
10-15 Bentover Row
10-15 Am KB Swing
Single-Arm DB Squat Clean:
5 x 6/6 per side; 2 sec pause at hang and at the bottom of your clean
American KB Swing:
5 x 15-20, unbroken
Tempo Strict Press:
To failure – reps until you can’t keep doing them
Tempo – 3 seconds up, no pause at top, 3 sec down, no pause at bottom (3030 – this is how we annotate tempo stuff)
5 x tempo to failure per arm
Reverse Lunge w/ DB Overhead
4 x 8-12 reps per side, one leg at a time
5 Rounds
10-15 Weighted Sit Ups
10-15 Bench Row per arm
10-15 KB Sumo High Pull
EMOM x 10
4 Squat Clean
4 Split Jerk
4 Burpees Over Bar (any way you like)
– weight should be medium load (135/95, SC 75/55)
EMOM x 10
3 Hang Power Clean
6 Thruster
9 Football Burpees (no push up)
– weight should be slightly lighter than first EMOM (115/75, Sc 75/55)
Double WOD:
5 Rounds for Time
9 Toes to Bar
12 Alternating Reverse Lunge (front rack)
15 Air Squat
…rest 3 min…
3 Rounds for Time
15 Power Clean and Jerk
15 Bar Facing Burpees
– 95/65#
4 Rounds for Quality
6-8 Strict Toes to Bar
6-8 Barbell Good Morning
1 min Plank
EMOM x 12
6 Single Arm DB Hang Squat Clean
6 Single Arm DB Push Press or Jerk
– alternate arms each ROUND
– Round 1/3/5/7/9/11, Left arm
– Round 2/4/6/8/10/12, RIght arm
EMOM x 10
8 DB Thruster (alternate which arm you use each round, -1 Thruster every other round)
AMRAP Bar Facing Burpees
So…
Round 1 – 8 Th Left, Burpees
Round 2 – 8 Th Right, Burpees
Round 3 – 7 Th Left, Burpees
Round 4 – 7 Th Right, Burpees
…etc, down to 4
Double WOD:
5 Rounds for Time
9 Toes to Bar or Evil Wheel or KB Pike Crunch
12 Alternating Reverse Lunge (Goblet KB Hold)
15 Air Squat
…rest 3 min…
3 Rounds for Time
15 Power Clean and Jerk w/ KB
15 Bar Facing Burpees
4 Rounds for Quality
HS Hold/Plank to failure
20 Alternating Single-Arm KB Swings
Here’s a WOD everybody can do!
Knees and Hips:
Tempo Squats – 3330 (3 sec down, 3 sec pause, 3 sec up, no pause at top)
4 Rounds
6 Tempo Squats
50ft Spiderman Crawl or 16 Alternating Yoga Lunge
12 Alternating High Knees (standing, not running)
5 Rounds
1 min AMRAP / 1 min Rest
Alternating Reverse Lunge
– for folks who struggle with depth, hold onto something and work on that
– for folks who have no problem with this, add a weight to the movement
8 Rounds for Time
8 Push Ups
8 V-Ups
8 Air Squats
GET BETTER AT BURPEES: ROUND 2
Pick a challenge; or heck, do all of them!!
Burpee Challenge 1:
30 sec on / 30 sec rest x 10
Complete as many burpees as possible each round
Burpee Challenge 2:
70 Burpees for Time
Burpee Challenge 3:
Complete 50 Burpees while holding a towel between your feet without dropping it!
Burpee Challenge 4:
Complete 25 Burpees using only your right leg then complete 25 burpees only using your left leg!!
SOCIAL CHALLENGE:
Call a friend you haven’t spoken to in a while. Not picking up? Call somebody else until someone picks up the phone!!
