WOD

Warm-Up:

Run 150 slow
2 minutes Squat Stretching (start slow, move faster as you go)
:30 jump rope singles

Run 150 medium
2 minutes Shoulder Stretching (start slow, move faster as you go)
:30 faster singles or slow doubles

Run 150 fast
2 minutes pull-up/ring row warm-up (scap pull-ups, kips, slow negatives, etc)
:30 Max-Effort double-unders or FAST singles (UB)

Workout #1:

5 rounds of:
AMRAP 2
1 Round of Cindy (Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
Max-Effort Reps of a movement in remaining time.

Rest 1 between each round

Rd 1- Wall Ball

Rd 2- Sit-Ups

Rd 3- Lateral Hop over KB (over + back = 1)

Rd 4- KB swing

Rd 5- Medicine Ball Clean

Track total reps of “Max-Effort” movements over all 5 rounds

At-Home Version:

5 rounds of:
AMRAP 2
1 Round of Cindy (Cindy = 3 Single-Arm Bent-Over DB Rows per side, 10 Push-Ups, 15 Air Squats)
Max-Effort Reps of a movement in remaining time.

Rest 1 between each round

Rd 1- Single-Arm DB Thruster / Rd 2- Sit-Ups /Rd 3- Lateral Hop over DB/KB (over + back = 1) / Rd 4- Single-Arm DB/KB swing / Rd 5- Single-Arm DB Squat Clean

Workout #2:

For time:
50-40-30-20-10
Double-Unders (Double number of reps of Single-Unders if proficient with jumps)
Run 150

This should be a fast workout!

Warm-Up:

3 Rounds (get faster each round)

10 Jumping Jacks / 8 Heel-to-Butt + Lunge + Stretch (4 per side) / 6 Stretchy Squats / 4 Inch Worm + Up and Down Dog / 2 Burpees (jump higher each round)

Toe to Bar Warm-Up on Rig

Barbell Warm-Up for Cleans and Shoulder to Overhead

Workout:

3 rounds of:

1 min Max Effort:

Burpees / Box Jumps / Toes to Bar / Hang Squat Clean @ 40% / Shoulder to Overhead 

Rest 1:00 after each movement!

At-Home Version

Burpees / Step-Ups / 1/2 V-Ups (L + R = 2) / Single-Arm Alternating Hang Squat Clean / Single-Arm Shoulder to Overhead (alternate as desired)

Track TOTAL REPS completed over all three rounds. Jot down any relevant notes in Comments section.

Focus for today is INTENSITY! Aim to work for the entire 60 seconds each round!

Warm-Up:

5 Minute AMRAP

10 Jumping Jacks / Then 5 reps each of Leg Swings w PVC per leg / PVC Pass-Throughs + Around-the-Worlds / Good Mornings / Behind-the-Neck Snatch Grip Push Press / Overhead Squats

2 Rounds of:

“The 56’s” – 5 movements, 6 reps of each

Snatch Grip Deadlift, High Hang High Pulls, Muscle Snatches, Behind-the-Neck Thrusters, Bent-Over Rows

3 High Hang Power Snatch / 3 Hang Power Snatch / 3 Power Snatch
(Footwork! Drive up with legs, pull under the bar aggressively with your arms)

Run 150m easy after the first round and 150m fast after the second round!

Workout:

8 rounds of:
At 0:00
Every 8 seconds for 7 rounds, complete 1 Snatch @45%
At 1:00
Run 400m
At 4:00 Repeat

The goal is to move with solid technique with the barbell.

At-Home Version:
Alternating DB Snatch reps

Track weight used for Snatches (either barbell or DB)

Warm-Up:

150m Slow Run (:45 of cardio)

5 Reps each of:

Arm Circles/Crosses, Heel-to-Butt + Lunge per leg, Stretchy-Squats + Rotation, Staggered-Stance Good Mornings, Wrist Stretches, Inch Worm + Scap Push-Ups

150m Medium Run (:45 of cardio)

5 Reps each of:

Empty Bar Romanian Deadlifts, High Hang Power Cleans, Pause Front Squats, Push Press + Pause (Stretch in each position) x 2

150m Fast Run (:45 of cardio)

5 Reps each of:

Empty Bar Deadlifts, Hang Power Cleans, Front Squats, Push Jerks, Bar-Facing Burpees x 2

Workout:

For time:

1000m Run 

50 Hang Power Cleans @ 95/65 

50 Shoulder to Overhead 

50 Front Squats 

50 Bar-Facing Burpees 

500m Run 

– Aim for sets of ~10 reps at a time

– If weather doesn’t allow for running outside, complete ~5:00 of cardio for the 1000m run and ~2:30 of cardio for the 500m run. Cardio can be Jump Rope, Box Step-Ups, In-Place Hops, Shuttle Runs… get creative! Row and Bike modifications should reflect roughly the same time domains.

At-Home Version:

25 Single-Arm DB Hang Power Cleans per arm

25 Single-Arm DB Shoulder to Overhead

50 DB Goblet Squats (single-arm, double-arm, doesn’t matter!)

50 Dumbbell-Facing Burpees

Warm-Up:

Row 25 Strokes Slow, 10 Leg Swings Front/Back, 10 Arm Swings/Stretch, 10 Stretchy Squats

Row 20 Strokes Medium, 5 Clean Grip Deadlifts, 5 High Hang Power Cleans, Front Rack Stretch\, 5 Slow Front Squats + Stretching, 5 Push Press + Stretch

Row 15 Strokes Medium-Fast, 5 Power Cleans, 5 Push Press, Back Rack Stretch, 5 Slow Good Mornings, 5 Slow Back Squats + Stretching, 5 Behind-the-Neck Push Press + Stretch

Row 10 Strokes FAST, (1 Full Round of Segmented Bear Complex + pause after each rep, 5 Sit-Ups after each round) x 5

At-Home Version:

Double the number of strokes as seconds of Cardio (Burpees, Jumping Jacks, Running, Jump Rope), 3 + 3 per arm of single-arm reps for barbell reps

Workout:

Workout #1

EMOM 10:

1 Bear Complex @50% Clean & Jerk 

(1 Bear Complex = Power Clean + Front Squat + Shoulder-to-Overhead + Back Squat + Shoulder to Overhead – Complete complex as separate movements)

Rest 2 

Workout #2

EMOM 10 

7 Deadlift (use same weight on bar as Bear Complex)

Max-Effort Sit Ups 

Rest 2 

Workout #3

EMOM 10 

Row 12/9 Calories 

Track Weight used for Bear Complex + Deadlift. In notes, feel free to log TOTAL number of Sit-Ups completed in Workout #2 and Average Time to complete Cardio segment in Workout #3.

At-Home Version:

Workout #1- Alternate Single-Arm Dumbbell Complex per round (Round 1- Left Arm, Round 2- Right Arm) 

Workout #2- 5 Single-Arm DB Deadlifts per arm, per minute + Sit-Ups

Workout #3- 35-45 seconds of Cardio (Burpees, Jumping Jacks, Running, Jump Rope)

Warm-Up:

Row 1:00 Easy

10 Pass-Throughs + Around-the-Worlds + Trunk Twists + Good Mornings

10 Inch Worms + Scap Push-Ups (3x)

Row 1:00 Medium

10 Stretchy-Squats + Air Squats + In-Place Hops + Hop Squats

10 Scorpions on Stomach (5 per side) + 10 Hand-Release Push-Ups

Row 1:00 FAST

10 Scorpions on Back (5 per side) + Hip Bridges w pause + Knuckles to Toes

10 Burpees + Max Height Jumps

Workout:

5 rounds of:

AMRAP 4 
Row 500m 
12 Shoulder-to-Overhead (aim to complete in 1-2 sets each round – think: Medium weight)
Max-Effort Double-Unders 

Rest 2 mins 

At-Home Version:
Sub for Row – 2:00 of Cardio (running, jumping jacks, etc)
Shoulder-to-Overhead – If weight is too light, complete 12 reps per arm of single-arm Shoulder-to-Overhead
Double-Unders – Single-unders, low box jumps, in-place hops (“air” jump ropes)

Track total reps of Double-Unders completed over all 5 rounds.

Row should not take longer than 2:30 any round, athletes should have at least 30 seconds with their jump rope each round.

Warm-Up:

3 Slow down and back
7 Stretchy Squats
Arm Swings + Crosses
2 Medium down and back
7 “Air Snatches”
Leg Swings
1 Fast down and back
7 Lunge + Stretch per leg
7 Inch Worm + Scorpion

PVC:
Pass-Through
Behind-the-Neck Drop to athletic stance
Snatch Balance
Muscle Snatch
High Hang Power Snatch
Low Hang Power Snatch
Power Snatch

Empty Bar:
5 Snatch-Grip Deadlift
5 High Hang Snatch High Pull

5 High Hang Snatch
5 Unbroken Power Snatch

Workout:

10 x 3:00 rounds of:
At 0:00- complete 1 Power Snatch @ 40% every 10 seconds for one minute
At 1:00- Run 150
At 3:00- Repeat

To make more challenging, instead of adding weight, complete reps as Squat Snatch. Goal today is to practice perfect form despite the higher volume!

Track weight used and in comments track “average” time to complete each 150m run. Push the pace on the runs!

Warm-Up:

150m Run Slow / Lunge + Stretch across gym down / Inch Worm + Up/Down Dog back

150m Run Medium / Air Squat + Boot Strapper + Broad Jump down / Inch Worm + 3 Scorpions per side on stomach + Broad Jump back

150m Run Fast / Lateral Lunge down / 1/2 Slow Forward Bear Crawl + 1/2 Slow Backward Bear Crawl back

Rehearsal for Workout 2 After Part 1

Workout #1:

FINAL DAY OF BURPEE CYCLE!!

100 Burpees for time!

Get after it!!!

Workout #2:

AMRAP 12 

3 Handstand Push-Ups 
6 Toes-to-Bar 
9 Wallballs

Pause at lockout for each rep of HSPU for control. Seriously. Control each rep.

At-Home Version:

AMRAP 12 

3 Single-Arm Z-Press per side + Pause at Lockout 
6 V-Ups or 6 1/2 V-Ups per side

9 PVC/Broomstick Thrusters or 5 Single-Arm KB/DB Thrusters per arm