Author: cfdavis

Strength

1RM Hang Squat Snatch

If you’re new to the olympic lifts work up to a moderately heavy weight. Complete at least 3 lifts at each increment.

WOD

3 Rounds for time of 

10 Squat Snatches 135/95lbs
400M Run

Off Ramp WOD

10 Overhead Squats 
400M Run

Strength

Alternating Tabata(8 rounds of each) of

Superman Hold
Hollow Body Hold

WOD

21-15-9

Burpees 
Deadlift 225/155
T2B 

Off Ramp WOD

21-15-9

Push-Ups
Deadlift 
Knees-To-Elbows

Strength

Push Press 5×3

 WOD

10-9-8-7-6-5-4-3-2-1 of

Thrusters 95/65lbs
CTB Pull-Ups

Off Ramp WOD

10-9-8-7-6-5-4-3-2-1 of

Thrusters 
Pull-Ups

Strength

Deadlift  3×1  at around 90%. Move on to a 1RM attempt if there is time remaining.  

If you’re new to lifting work up in sets of 3-5 to a moderately heavy weight.

WOD

AMRAP in 15 Minutes

200M Run
15 Push-Ups
10 Power Cleans 155/105

Off Ramp WOD

200M Run
15 Push-Ups
10 Hang Power Cleans 

Strength

8×3 Weighted Pull-Ups 

Try to add some weight from last time or set a benchmark today. If you’re working the bands do 8 sets with a band that gets you into 3-5 reps at max effort.

WOD

3 Rounds of the following with  1 Minute on each station. 1 minute rest between rounds.

Burpee
Box Jump 24/20″
Row for Calories
Sit-Ups
Dumbbell Snatch 40/30lbs

Off Ramp WOD 

Work the same movements today and scale by rounds if needed! 

Strength

Back Squat 3×1 ~  90% then work up to 1RM if you have time remaining.

Beginners work up in sets of 3-5 to a moderately heavy weight. 

WOD

AMRAP in 10 Minutes 

5-10-15-20-25 … 

Kettlebell Swings 24/16kg
Goblet Squats 24/16kg

Off Ramp WOD

AMRAP in 10 Minutes 

5-10-15-20-25 … 

Kettlebell Swings 
Air Squats (to target)

WOD

For time

400M Run

then

21-15-9 of 

Power Snatches 135/95lbs
Box Jumps 30/24″  

then

400M Run

Off Ramp WOD

Work the same movements today but use an unloaded bar or a very light weight!

Strength

3 x through each 

1 Minute Handstand Hold
1 Minute Plank Hold

Then

3×5 Skin the Cats
Or
3×5 Knees to Elbows on Rings 
3×5 Barbell Roll-Out

WOD

For time

10-1
Chest To Bar Pull-Ups
1-10
Dumbbell 
Squat Clean Thrusters 40/30lbs

Off Ramp

10-1
Pull-Ups
1-10
Dumbbell Thrusters 40/30lbs

Strength

EMOM 16 Minutes 

Odd 3 x Jerks ~ 50-60% of your 1RM

Even Max sustainable set of Toes To Bar/KTE

WOD

ARMAP in 12 Minutes

10 Deadlifts 115/75lbs
10 Push Press 115/75lbs
10 Lunges 115/75lbs

Skill

Front Squat 5×2 @ 80% of 1RM

If you’re new to squatting work up to a moderate weight in sets of 3-5

WOD

3 Rounds for time
10 Power Cleans 135/95lbs
20 2-Count Mountain Climbers

Off Ramp WOD

Be conservative when choosing your weight!