Find your fittest self
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
Skill
3 x through each
1 x Rope Climb
1 Minute Plank Hold
1 Minute L-Sit
WOD
For Time
9 Clean & Jerk 135/95lbs
400M Run
12 Clean & Jerk
400M
15 Clean & Jerk
400M Run
Off Ramp WOD
3 Rounds for time of
9 Clean & Jerk
400M Run
Skill
5 x Max Effort Sets of Muscle Ups
If you’re working on the transition use the band or box to assist. If your strength isn’t quite there yet work 5 sets of strict pull-ups.
WOD
10-1 Front Squats 155/105lbs
1-10 Ring Dips
Off Ramp WOD
10-1 Air Squats (to target)
1-10 Push-Ups
Strength
Deadlift 3×3 ~ 85%
If you are new to powerlifting take your deadlift, start with a light weight and work up to a moderately heavy load.
WOD
AMRAP in 8 Minutes
10 Power Snatch 135/95lbs
15 Box Jumps 24/20″
Off Ramp WOD
AMRAP in 8 Minutes
10 Hang Power Snatch 45/35lbs (use an unloaded bar or very manageable weight)
15 Box Jumps 24/20″
Strength
8×3 Weighted Pull-Ups
If you’re not quite ready for weighted pull-ups work max sets at body weight or chose a band that gets you 3-5 reps at max effort.
WOD
5 Rounds for time
10 Dumbbell Push Press 40/30lbs
10 Weighted Step Ups 40/30lbs 24/20in
200M Run
Off Ramp WOD
5 Rounds for time
10 Dumbbell Push Press
10 Bodyweight Lunges
200M Run