Strength: Power Cleans

10 min EMOM

3 position Power cleans (high hang/hang from below knee/ground)

** work on technique and warm up for WOD **

WOD:  18 min EMOM

BB@80% 1RM C&J

Min 1: 3 P. Cleans

Min 2: 12/15 cal Bike

Min 3: 3 P. Cl

Min 4: 15/18 cal row

Min 5: 3 P. Cl

Min 6: 200m run

Strength: Core

12 min EMOM:

Odd: 25 sec L/R Plank

Even: 15 Tuck-ups or V-ups

WOD: 2 Rounds

10 Snatches 95/135

15 C2B

20 KBS 55/70

25 HSPU

30 Burpees

Strength: Press

10 min EMOM

3 strict press.

WOD: 18 min AMRAP

BB@95/135

10 P. Clean

10 DB Box step up

5 OH Sq

5 devils press

** choose your own weight for the DB

** devils press is a DB burpee into a double DB Swing**

Strength: Dips/Pull-ups

10 min EMOM

Odd: strict dips

Even: strict pull-ups.

WOD:

21-15-9

HSPU

Burpees

T2B

Strength: Sumo Deadlift

5-5-5-5-5.

WOD:

3 rounds of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

Then: 2 rounds

400 m run

20 KB Swings

10 Box Jumps (24/30)

Then: 1 round

50 Double Unders

50 Alternating DB Snatch 35/50

Strength: HSPU

10min EMOM

Odd: strict
Even: kipping.

WOD:

BB – choose your own weight

Alternating Tabata

Ring dips

Power Snatch

Immediately into

Alternating Tabata

Stationary lunge

Push Press

8 and 9 am classes ONLY!!!

HERO WOD.

WOD: 20.5

Strength: Clean

10 min EMOM

1 H.P Cl + 1 Sq. Clean

WOD: 5 Rounds

15 KB Swings (55/70)

10 Goblet sq

15 Burpees

Strength:MU/Pull-up

10 min EMOM

Odd: Bar or Ring MU; Strict Pullup or C2B

Even: 30 sec HS hold.

WOD (20 minutes)

#1: in 4 minutes

500m row

Then in the remaining time, AMRAP

3 MU (bar or ring) OR sub: 5 C2B

5 HSPU

7 DL (155/225)

4 min rest

#2: in 4 minutes

20/25 cal bike

Then in the remaining time, AMRAP

3 MU (bar or ring) OR sub: 5 C2B

5 HSPU

7 DL (155/225)

4 min rest

#3: in 4 minutes

400 m run

Then in the remaining time, AMRAP

3 MU (bar or ring) OR sub: 5 C2B

5 HSPU

7 DL (155/225)

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