Warmup
500 m row
3 rounds
10 jumping jacks
10 burpees
10 walking lunges
2 min rest
Wod
3 rounds, each for time,
4 jerks, 135/95
5 front squats, 135/95
6 power cleans, 135/95
20 pull-ups
30 push-ups
40 sit-ups
Rest 3 minutes between rounds.
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 jerks 45/35
2 min rest
** bar hang for time
Wod
Overhead squat
1-1-1-1-1-1-1
Open gym
2-3
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders
Warmup
50 double unders
3 rounds
10 pull ups
10 push ups
10 squats
2 min rest
Wod
In front of a clock set for 12 minutes:
1 minute of box jumps 24/20
1 minute of sumo deadlift high pulls 95/65
2 minutes of box jumps 24/20
2 minutes of …
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 Am KB swings 45/35
10 goblin squats 45/35
2 min rest
Wod
“Jackie”
1000 m row
50 thrusters 45/35
30 pull-ups
Warmup
Fish game
“Burgenor” warmup
Wod
Hang power snatch
5-5-5-5-5
Keep these on the lighter side, stay in control, and stay with the bar for each set of 5
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 lunges
10 burpees
2 min rest
Wod
10 rounds
100-meter sprint
Rest 90 seconds
Warmup
400 m run
3 rounds
10 deadlifts 35/35
10 cleans 45/35
10 hang power snatch 45/35
2 min rest
Wod
42 medicine ball cleans 20/14
21 body-weight bench presses
30medicine ball cleans 20/14
15 body-weight bench presses
18 medicine ball cleans 20/14
9 body-weight bench presses
Open gym 2-3