Author: cfdavis

Strength

8×3 Weighted pull-ups

If you’re using a band or working bodyweight do 8 sets for max reps.

WOD

AMRAP in 15 minutes of 

20 Burpees
15 Box Jump 24/20″
10 Push Press 115lbs/75lbs

Strength

EMOM for 16 Minutes 

Odd 3 Squat Cleans ~ 70% of 1RM

Even REST

WOD

5 Rounds for time of 

12 Thruster 95/65lbs
200M Run

Strength

Deadlift 5×3

WOD

AMRAP in 10 Minutes of

20 Alternating Dumbbell Snatch 40/30lbs (Rep is completed when both ends of dumbbell are placed on the ground)
10 Toes-To-Bar

Strength

5×2 Split Jerk 

WOD

AMRAP in 15 Minutes of 

30 Double Unders
15 Hand Stand Push-Ups
10 Front Squats 135/95

WOD

“Eva”

5 Rounds for time of

800M Run
30 KB Swings 32/24kg
30 Pull-Ups

Eva is a high volume workout, you can of course choose to scale down Eva to something that is appropriate for you. Whatever you choose it should be something you can keep moving through the whole time (ie. not 150 single pull ups) 

OR

“Helen”

3 Rounds for time of 

400M Run
21 KB Swings 24/16kg
12 Pull-Ups

Choose the load and volume that’s best for your current fitness level.

Strength
Tabata Bottom-To-Bottom Squats (hold squat position during 10 second rest periods)

WOD

200M Farmer Carry 40/30lbs

then 5 Rounds of

10 DB Push Press 40/30lbs
10 DB Lunges 40/30lbs (dumbbells held at sides)
10 DB Front Squats 40/30lbs

then

200M Farmer Carry 40/30lbs

Choose a pair of Dumbbells and use them for all of the movements in todays workout. Hang on!

Strength

Deadlift 3×5

WOD

6 Rounds for Time

5 Clean and Jerk 135/95lbs
10 2-Count Lateral Bar Hops

Strength

EMOM for 16 Minutes

Odd – 3 Power Snatches ~ 60% of your 1RM.  If you’ve completed this workout recently add 5 pounds.
Even – Max Sustainable Set of Unbroken Kipping Pull-Ups/Swings. Work on sustainable sets at your current skill level(Chest-To-Bar, Butterfly etc).

WOD

AMRAP in 12 Minutes

200M Run
9 Overhead Squat 115/75lbs
12 Push-Ups

Strength

3 x through each. Rest as needed.

1 Minute Handstand Hold
1 Minute Plank Hold

Then

3×5 Skin the Cat

Or work on the following movements.

3×5 Knees to Elbows
3×5 Ring or Barbell Roll out

WOD

5 Rounds for time of

21 Kettlebell Swings 24/16kg
15 Burpee Jump to Plate

Strength

Back Squat 3×5

WOD

For time

2-4-6-8-10-12 of
Squat Cleans 135/95lbs
Toes-To-Bar

30 Double Unders BETWEEN Rounds 

OR if you haven’t quite perfected these higher skill movements

2-4-6-8-10-12 of

Power Clean+Front Squat 95/65lbs
Knees-To-Elbows

10 Double Unders or 30 Single Unders BETWEEN Rounds