WOD

Strength

Find Heavy "Macho Man"

(3 Power Clean 3 Front Squat 3 Push Jerk)

3x25 GHD Sit Up

Workout

12 Min AMRAP

3 Rd Mach Man

15 Toes to Bar

Strength

8 Minute Clock

0-3 Max Clean & Jerk 165/115

3-5 Rest

5-8 Find 1 RM Clean & Jerk

Workout

20 Minute EMOM

1. 15/12 Push Up

2. 15 Sit Up

3. 20 Air Squat

4. 15 Bench Dip

5. 10 Lunge Jump per Leg

Strength

5x2 Turkish Get Up

*1 Each Side

4x20 V-Up

Workout

E4MOM 4 Rd

3 Min Work 1 Min Off

Buy In: 60 Double Under

          16 DB Step Over 24/20" 50/35#

Max Over DB Burpee in time remaining for Score

Strength

4x3 Strict Shoulder Press

*Work Up

4x5 OHS *Work Up to WOD Weight

Workout

For Time:

60 Deadlift

45 OHS

30 Shoulder to Overhead

135/95

*20 Minute Time Cap

Skill

4x50' Handstand Walk

*Add Obstacles if Possible

3x1 Minute Plank Hold

Workout

18 Min AMRAP

2 DB Devil Press 40/25

50' Front Rack DB Walking Lunge

4 DB Devil Press

50' Front Rack DB Walking Lunge

6, 8, 10...

Strength

3x12 Back Squat

*Work up to WOD weight

3x25 GHD Sit Up

Workout

5 Min AMRAP

10 Back Squat 185/135

20 Toes to Bar

5 Min Rest

5 Min AMRAP

15 Back Squat 135/95

15 HSPU

5 Min Rest

5 Min AMRAP

20 Back Squat 95/65

10 Muscle Up

Strength

5x3-5 Strict or Weighted

Pull Up

4x1 Minute Handstand/

HS Walk Practice

Workout

"Cover Girl"

18 Minute AMRAP

5 Rd

250m Row

10 OHS 95/65

Max Effort Rds of "Cindy"

Strength

Build to Find Heavy

Double Power Clean

*With 2 Second Pause at Knee

Workout

7 Min AMRAP

20 Double Under

1 Power Clean 155/105

20 Double Under

2 Power Clean

20 Double Under

3 Power Clean...

Strength

4x8 Front Squat

*Working Up

3x1 Minute Plank Hold

Workout

"Wrecking Crew"

5 Rd Teams of 2:25 Min Cap

100m MB Run/10/8 cal Bike Sprint

200m Run/25 OHWL 35/25

40/30 cal Row

Strength

5x6 Bench Press

3x5 Strict Ring Dip

Workout

20 Minute AMRAP

10 Thruster 135/95

15 Chest to Bar Pull Up

20/15 cal Bike

Skill

3x3 Squat Snatch

3x25 GHD MB Sit Up

Workout

5 Min AMRAP

100 Double Under

Then: 12 Power Snatch 75/55

          4 Burpee Box Jump Over 24/20

Rest 3 Minute

5 Min AMRAP

100 Double Under

Then:  8 Power Snatch 95/65

          4 Burpee Box Jump Over 24/20

Rest 3 Minute

5 Min AMRAP

100 Double Under

Then:  4 Power Snatch 115/80

          4 Burpee Box Jump Over 24/20

Strength

Find 1 RM

Deadlift

Muscle Up Progressions

HSPU Work *Deficit if Possible

Workout

4 Rd/Time

21 Deadlift 155/105

150' Walking Lunge

9 Strict HSPU

Strength

5x3 Strict Shoulder Press

4x12 Each Side DB Bent Over Row

*Work Up to AHAP on Both

Workout

5 Rd/Time

20/15 cal Row

10 Thruster 115/80

Strength

Build to a Heavy

Set of 3 Hang Power Clean

4x1 Minute Plank Hold

Workout

For Time:

21 Hang Power Clean 135/95

21 Lateral Burpee

100 Double Under

15 Hang Power Clean 135/95

15 Lateral Burpee

75 Double Under

9 Hang Power Clean 135/95

9 Lateral Burpee

50 Double Under

Skill

15 Min

Work on Handstands &

Handstand Walk

Workout

Teams of 2

"Cement Mixer"

10 Rds/5 Each

400m Run

12 Toes to Bar

Strength

5x3/7 Front/Back

Squat *Work Up

4x12 BB Ab Rollout

Workout

20 Min AMRAP

15 Power Snatch 75/55

200m Run

15 Thruster 75/55

200m Run

15 Clean & Jerk 75/55

200m Run

Strength

Build Up to a Heavy

Set of 6-4-2 Deadlift

Workout

7 Min AMRAP

Wallballs 20/14

*EMOM 7 Deadlift 225/155

Core

Tabata: Russian Twist & Leg Lifts

Strength

"Prison Arms"

4 Rd/10 Each

Barbell Curl

Strict Ring Row

Ring Dip

Dumbbell Tricep Ext

Workout

18 Min AMRAP

30 Double Under

10 DB Power Clean

30 Double Under

10 DB Hang Squat Clean

30 Double Under

10 DB Push Press

30 Double Under

10 DB Reverse Lunge

30 Double Under

10 DB Thruster

DB: 35/20

Strength

15-20 Min To

Build to a Heavy 3 OHS

4x1 Min Plank

Workout

For time:

50/35 cal Row

35 Lateral Burpee

50 OHS 95/65

Strength

5x6 Front Squat

*AHAP

4x25 Double Crunch

Workout

For Time:

800m Run

30 Power Clean 135/185

800m Run