Author: cfdavis

WOD

800M Run 
50 Kettlebell Snatch 24/16kg
50 Wall Ball 20/14lbs
50 Burpees
50 Wall Ball
50 Kettlebell Snatch
800M Run

Off Ramp WOD

400M Run 
20 Kettlebell Snatch 
20 Wall Ball 
20 Burpees
20 Wall Ball
20 Kettlebell Snatch
400M Run

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