Category: Workout of the Day

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

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