Find your fittest self
Strength
1RM Turkish Get-Up
WOD
10 Rounds for time of
10 Burpees
5 Deadlifts 315/205lbs
5 Box Jumps 30/24″
Lots of reps with heavy weight! Your deadlift should be around 75-80% of your max or lower. Challenge yourself and scale up your box jumps if you are ready! Have fun and be safe!
Skill
Handstands and Muscle-ups:
Work through the following at your own pace.
5 x Freestanding Handstand (with partner if necessary)
or
3 x 1 Minute Handstand Hold against the wall
and
5 Max Sets of Muscle-Ups on the Bar or Rings
or
5 Max Sets of band or box assisted Muscle-Ups. Use a band that allows you to hit at least 2-3 reps.
WOD
AMRAP in 18 minutes of
400M Run
10 Power Cleans 155/105lbs
30 Double Unders
Strength
Squat Snatch: Work up to 90% of your 1RM and make 3 at that number. Once you’ve made 3 continue on to a PR attempt with the remaining time.
WOD
AMRAP in 8 Minutes of
20 Wallball 20/14lbs
5 Renegade Rows 40/30lbs
A Renegade Row has four movements. Two strict plank push-ups and alternating pulls with dumbbells.
If you’re still working on getting strict plank push-ups you’ll work through the following with as much resistance as you can handle.
AMRAP in 8 Minutes of
20 Wallball 20/14lbs
10 Push-Ups
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