Find your fittest self
Strength
EMOM for 16 Minutes
Odd 3 x Power Snatches
Even Max sustainable set of Pull-ups
Add some weight from last time and try to increase your pull-up count from before. If you’re still working the bands choose one that gets you a set in the 3-5 rep range.
WOD
AMRAP 12 Minutes
20 Box Jump 24/20″
20 Kettlebell Swing 24/16kg
Off Ramp
Work the same movements and rep count today. Choose an appropriate box and Kettlebell.
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