coaching

-Choose a bench mark-

Hang Snatch w/ a pause

3×3 @ 70%

2×3@ 77%

Snatch

3×1 @95-100%

30 Squat clean 135/85 for time

 L2

30 Squat snatch 135/85

(14 min cap)

4 Rounds for time

Row 500 m
5 TGU 50/35 lbs db
25 Lunges
15 Pull ups

 L2

4 Rounds for time

Row 500 m
5 MU
25 OH Lunges 45/25 lbs plate
20 Pull ups

(25 min cap)

Weighted pull up
6×1

AMRAP in 8 mins

12 KB Swing 55/35
6 KB Push press R. Arm
6 KB Push press L. Arm
12 KB front squats

L2

(Same as above)

5 Rounds for time

Run 400 m
40 DU
35 Sit ups

L2

5 Rounds for time

Run 400 m
75 DU
15 GHD Sit ups

(22 min cap)

Hang Clean w/ a pause

3×3 @ 70%

2×3@ 77%

Clean

3×1 @95-100%

Complete for time

21Ring dips
50 Squats
15 Ring dips
35 Squats
9 Ring dips
15 Squats

 L2

Complete for time

21 Ring dips
100 Squats
15 Ring dips
75 Squats
9 Ring dips
50 Squats

(10 min cap)

Partner WOD

AMRAP in 20 mins

10 Squat thrust box jump (4 risers)
10 Power cleans 95/65
5 Burpees

-Switch-

Go round for round

L2

(Same as above)

Select 1

Row 5 KM

or

Run 3 Km

or

10 Rounds of

1 Min Skipping
1 Min Step ups

L2

10 Rounds of:

AMRAP

1 min DU
30 Sec Burpees

(min, 5 Burpees per set)

Tabata mash up:

HP clean 45/30 lbs db’s

SDHP 75/55

Sit ups

Push ups

Box jumps

L2

(Same as above)

Every min for 15 mins

3 Snatch @ 77%

4 Rounds for time

15 Pull up
45 DU

L2

4 Rounds for time:

15 C2B Pull ups
45 DU

(8 min cap)

AMRAP in 25 mins

Run 400 m
1 Rope climb
3 Laps farmers carry 50/35 lbs db’s
25 Lunges

 L2

(Same as above)

Weighted pull up
5×3

4 Rounds for time

5 Deadlifts 225/155
9 H. R. Push ups
12 Box jumps

L2

4 Rounds for time:

10 Deadlifts 225/155
9 HSPU
20 Box jumps

(12 min cap)

3 Rounds

3 Min AMRAP

8 Renegade rows 35/20 lbs db’s
6 Squat cleans 35/20 lbs db’s

Rest 1 min

3 min AMRAP

12 Jumping pull ups
8 KB swings 55/35

Rest 1 min

3 Min AMRAP

10 Slam ball 20/16
10 Hollow rock w/med ball 20/16

L2

(Same as above except use 45/30 lbs db’s,
and instead of 10 Slam ball, perform 8 alternating pistols)

Every min for 15 mins

3 Cleans @ 77%

5 Rounds for time

7 Push press 135/85
21 Lateral bar hops

 L2  (info on new WOD option)

5 Rounds for time:

7 Push Jerk 165/105
45 Lateral bar hops

(10 min cap)

5 Rounds for time

Run 400 m
15 Alt. SA DB push press 40/25
20 Lunge

Hang Snatch w/ a pause

3×3 @ 70%

2×3@ 77%

Snatch

3×1 @95-100%

Ladder

Wall ball 20/16 (+2)

AMRAP in 1 min (at each station)

Rest 1 min

AMRAP in 3 mins (at each station)

Rest 2 mins

AMRAP in 5 mins (at each station)

Row (cals)

20 DU / 10 Slam ball 20/16

Farmers carry 50/35 lbss db’s 2 lengths / Sprint 2 lengths

Jerk
7×1

10 min AMRAP

10 SA Db Snatch 45/30
8 Weighted sit up 45/30 lbs

3 Rounds for time:

10 Power clean 135/95
15 Burpees
10 Thrusters 45/30 lbs db’s
15 Pull ups
10 KB swings 55/35

Hang Clean w/ a pause

3×3 @ 70%

2×3@ 77%

Clean

3×1 @95-100%

AMRAP in 7 mins

3-6-9-12-15-18-21 ect.

DU
Squats

Partner WOD

Complete for time

50 Strict pull ups
50 G to OH 135/95
Run 400 m (do together)
100 Box jumps
50 Burpees
Run 400 m (do together)
50 Wall balls 20/16
100 Sit ups

1 person working at a time, share the reps anyway

-Choose a bench mark-

Choose 1 of the following and complete 30 reps for time:

-Squat clean thruster 155/105

-Rope climb

-Manmaker 35/20 lbs db’s

-Squat snatch 135/85

OHS
6×2

Complete for time

50 Pull ups
50 Burpees

5 Rounds each for time

Row 250 m
9 Power clean 155/105
9 H. Power clean to push press 45/30 lbs Db’s
20 Squats

Rest

Weighted push up 45/25

Max reps x5

Ladder

Power snatch 115/85 (+1)

3 Rounds

3 Min AMRAP

Run 2 Laps with a Med ball
10 Slam ball

Rest 1 min

3 Min AMRAP

Row 100 m
20 DUs

Rest 1 min

AMRAP in 3 mins

10 Sit ups
10 KB swings 55/35

Front Squat
6×1
(MEBB)

3 Rounds for time

9-6-3

Hang squat clean 135/95
Ring dips

“Rowing Helen”

3 Round of

Row 500 m
21 KB Swings 55/35
12 Pull ups

OHS
5×3

AMRAP in 15 mins

15 Power cleans 45/30 lbs db’s
30 Sit ups