Author: cfdavis

Strength

Deadlift 3×2 ~ 90%  

Take the deadlift up for a heavy double using about 90% of your max and perform 3 sets. If you have time and energy continue on to a 1RM attempt.  New lifters work up to a heavy max for the day.  Do not compromise form just to lift a few extra pounds.

WOD

AMRAP in 8 Minutes
5 Squat Cleans 155/105lbs
30 Double Unders

Off Ramp WOD

AMRAP in 8 Minutes
1 Power Clean + 5 Front Squats 
10 Double Unders or 90 Single Unders

Choose a weight that challenges you but one that allows you to execute all of the squats with perfect foot, knee and elbow positioning.  Work on riding the bar down into a squat on your first rep.

 

Strength

8×3 Weighted Pull-Ups

Try to add some weight from last time.  If you are not quite ready for weighted pull-ups yet, do strict bodyweight pull-ups or use a band.

WOD

3 Rounds for reps with 1 minute on each station

Box Jump 24/20″
Kettlebell Snatch 24/16kg
Wall Ball 20/14lbs
Row For Calories

Rest one minute between rounds.

 

Strength

1 RM Hang Power Clean

If you are new to this lift work up to a heavy single for the day! It doesn’t need to be a max effort 1 RM lift, but try to get to a weight that challenges you.

WOD

400 m Run

then

5 rounds of
5 Handstand Push-Ups
10 Weighted Lunge Steps 40/30lbs (one dumbbell in each hand)

then

400 m Run

Off Ramp WOD

400 m Run

then

5 rounds of
10 Push-Ups
10 Lunge Steps

then

400 m Run

Strength

Back Squat 3×2 ~ 90%

Remember 90% is just a rough guideline.  If you have seen this before try to add a few pounds. 90% should feel difficult but should have the same form as your lightest lift.

Beginners new lifters should start light work up in sets of 2-5.  Increase a few pounds during each set and work up to a moderate max for the day. 

WOD

AMRAP in 12 Minutes of 

15 Burpees
21 Kettlebell Swings 24/16kg

 

Skill

Kipping Pull-Ups! 

Spend some working on your pull-up efficiency and style of Kip. You’ll need it for today’s workout!

 

WOD

For time

5 Rounds of

5 Pull-Ups
10 Push-Ups
15 Squats

then

20 Snatches 135/95

then

5 Rounds of

5 Pull-Ups
10 Push-Ups
15 Squats

25 Minute Time Cap

Off Ramp WOD 

For time

5 Rounds of

5 Pull-Ups
10 Push-Ups
15 Squats

then

15 Snatches

Scale the workout by volume and your snatch load.  The weight you choose should be nowhere near maximal.

 

 

 

Skill

1-5 Rope Climbs

Work on learning or perfecting your rope climbing technique.  There are MANY ways to get up the rope with varying degrees of difficulty.  Challenge yourself and be safe! 

WOD

10-1 Power Clean 115/75lb
1-10 Push Press 115/75lb
200M Run After Each Round

Off Ramp

Scale this workout by the amount of weight you are putting overhead. Don’t go so heavy that you end up doing single clean and jerks throughout the whole workout!

Strength

Split Jerk 3 ~ 75% 

Work up to around 75% of your 1RM and make 3 attempts at that weight.  If you make all three attempts continue on to a 1RM attempt if you have time and energy.  Beginners work up to a moderate weight for the day by starting light and increasing in small increments.  Make 3 attempts at each weight before you move up.  

WOD

AMRAP in 10 Minutes of 

5-10-15-25-30 …
Box Jump 24/20″
Wall Ball 20/14lbs

 

 

It’s double EMOM day!

Strength

E2MOM for 16 Minutes

3 Overhead Squats ~ 60-70% of your 1RM Snatch

Work on catching the bar in a full squat on your first rep if you can. If you are new to the overhead squat do a power snatch and make an assessment of your start position before you start squatting!

WOD

EMOM for 12 Minutes 

Max reps of 

Odd Snatch 75/55lbs  
Even CTB Pull-Ups

with one minute on each station.

Your score is your total number of reps.

Off Ramp WOD

Scale Pull-Ups with a band or do Ring Rows instead of CTB pull-ups.