Author: cfdavis

Strength

8×3 Weighted Pull-Ups

WOD

“Diane”

21-15-9 

Deadlift 225/155lbs
HSPU

Off Ramp WOD

21-15-9 

Deadlift 
Push-Ups

WOD

3 Rounds for time of

15 Clean & Jerks 135/95lbs
20 Box Jumps 24/20″
400M Run

Off Ramp WOD

2-3 Rounds for time of

10 Clean & Jerks 
15 Box Jumps 
400M Run

WOD

Buy in:

1600M Row 

then 

10 Rounds for time of

7 Kettlebell Snatch L Arm 24/16kg
5 Burpee
7 Kettlebell Snatch R Arm 24/16kg
5 Burpee 

We’ll start the workout in waves as needed.  Your score is your total time. 

Off Ramp WOD

Scale this workout by weight and rounds.  Choose a weight you can do unbroken for every set!

Strength

3×1 Split Jerk   Work up to 85-90% of your 1RM and make 3 lifts. Continue on to a 1RM attempt if time allows. 

Beginners start with an unloaded bar. Increase in small amounts and make 3 attempts at each weight. 

WOD

For time

21-15-9
CTB Pull-Ups
Push Press 115/75lbs

Off Ramp WOD

3-5 Rounds for time of 

10 Pull-Ups
10 Push Press

Strength

Deadlift 3×2 ~ 90% 

If you don’t know your 1RM or 2RM set a new 2RM benchmark now.  If you are new to powerlifting work up in sets of 2 using small increments and focus on form. 

WOD

5 Rounds for time of

12 Weighted Step Ups 24/16kg 24/20″
21 Kettlebell Swings 24/16kg
30 Double Unders

Off Ramp WOD

5 Rounds for time of

12 Lunges
21 Kettlebell Swings 24/16kg
10 Double Unders or 60 Single Unders

Strength

6 Sets for max reps of Strict Pull-Ups

If you are stuck doing singles or doubles of strict pull-ups don’t give up and move to the band, do a few more sets and keep your total # of pull-ups to at least 15.  

If you are using the band do six sets at max effort with a band that gets you at least 3-5.

WOD

AMRAP in 12 minutes of 

10 Burpees Over The Bar
10 Squat Cleans 135/95lbs
200M Run

Off Ramp WOD

AMRAP in 12 minutes of 

10 Burpees 
10 Goblet Squats
200M Run

Strength

EMOM for 10 Minutes
1 Power Snatch ~ 70-75% of your 1RM

If you are new to weightlifting start working with a light hang power snatch and warm up to a weight that you can easily use to practice technique.  Add weight after five rounds if things are going well. 

WOD

5 Rounds For time of
20 Alternating Dumbbell Snatch 40/30lbs
10 Toes To Bar 
5 Hand Stand Push-Ups 

Off Ramp WOD

3-5 Rounds For time of
20 Alternating Dumbbell Snatch 
10 Knees to Elbows
10 Push-Ups 

Strength

Back Squat 3×3 ~ 85% 

If you are new to the barbell movements start light and work up to a moderately heavy weight increasing in small amounts.

WOD

AMRAP in 8 Minutes

3-6-9-12-15-18…

Wall Ball 20/14lbs
Box Jump 24/20″

Off Ramp WOD

Work the same movements today. Choose a box height and ball weight that are manageable. 

WOD

“Amanda”

for time

9-7-5 of
Muscle Up
Squat Snatch 135/95lbs

Off Ramp WOD

3 Rounds for time of 
10 Strict Pull-Ups
10 Push-Ups
10 Overhead Squats

Speed

1 Mile Run 

WOD

for time

25 Overhead Walking Lunge Steps 45/25lbs
50 Wall Ball 20/14lbs
100 Double-Unders
50 Kettlebell Swings 24/16kg
25 Overhead Walking Lunge Steps

Off Ramp WOD

30 Double Unders or 90 Single Unders

then 3 rounds for time of

10 Bodyweight Lunges
10 Wall Ball
15 Kettlebell Swings