Find your fittest self
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
Strength
8×3 Weighted pull-ups
If you’re using a band or working bodyweight do 8 sets for max reps.
WOD
AMRAP in 8 Minutes of
15 Box Jumps 24/20″
9 Push-Press 135/95lbs
WOD
25 Back Rack Lunges 45/35lbs
100M Run
25 Push-Ups
2x100M Run
50 Air Squats
3x100M Run
50 Push Press 45/35lbs
4x100M Run
100 Squats 45/35lbs
8x100M Run
100 Double Unders
16x100M Run
Each leg of the run goes from terrace to wall or vice versa.
Strength
Alternating Tabata of
Hollow Body Hold
Superman Hold
WOD
AMRAP in 20 Minutes of
400M Run
10 Burpee Box Jump Overs 24/20in
10 Kettlebell Snatches Left Arm 24/16kg
10 2-Count Mountain Climbers
10 Kettlebell Snatches Right Arm 24/16kg
Skill
A. Use 10 minutes to attempt a new PR at an Unbroken DU Pyramid
Increase each step of your last pyramid by 1-10 reps. Ex 5-10-15-10-5
B. Spend some time working on kipping skills. Work on refining your kipping or butterfly pull-up and/or muscle-up on bar or rings.
WOD
“Fran”
21-15-9
Thrusters 95/65lbs
Pull-Ups
Strength
1RM Clean and Jerk
WOD
5 Rounds for Time
200M Run
10 Deadlifts 155/105lbs
5 Hang Power Cleans 155/105lbs
Strength
3×5 Push Press
WOD
3 Rounds for Reps with 1 Minute on each station of the following
Wall Ball 20/14lbs
Row for Calories
Overhead Squats 45/35lbs
Sit-Ups
Kettlebell Swings 24/16kg
Rest 1 Minute between rounds
Strength
Deadlift 3×1 ~ 90% After you’ve completed this go for a 1RM if you have extra time and are feeling good!
WOD
AMRAP in 10 Minutes of
20 Burpees Over The Bar
10 Front Rack Lunges 135/95lbs