Skill/Strength: 4 rounds of 16 heavy back squats with 3 sec negative
followed immediatly by :30 of jump squats
WOD:
3 min KBS (Russian 53/35)
2 min sit ups
1 min thrusters (95/65)
Rest 1 min
1 min thrusters
2 min sit ups
3 mins KBS
Skill/Strength: 1RM clean and jerk
WOD: 3 rounds
500m row
400m run
50 mountain climbers
Skill/Strength: 3 rounds of 10 floor DB bench presses and 10 DB skull
crushers
WOD: 20 min EMOM
1 - 50 DUs
2 - 20 wallballs
3 - 1 round of DT (95/65)
4 - rest
DT = 12 deadlifts, 9 hand cleans, 6 push jerks
Skill/Strength: Front Squats 10-10-10 and 1 min plank after each set
WOD:
400m run
30 KBS (53/35)
30 Goblets Squats
200m run
20 KBS
20 goblet squats
100m run
10 KBS 10 goblet squats
Skill/Strength: 3 rounds of 3 wallwalks and 10 SDHP
WOD: 4 rounds
1 min reverse lunges
1 min sit ups
1 min jump squats
1 min pull ups
Rest 1 min
Skill/Strength: 3 rounds of 1 min waiter carry each arm and 10 GHD
back extensions holding for 3 seconds at the top
WOD: 21-18-15-12-9
Back Squats (135/95)
Burpees
100m run on the (-)
Skill/Strength: DB strict press
Set 1 - 20 reps
Set 2 - 15 reps with 3 sec up and 3 sec down
Set 3 - 15 resp with 3 sec down
Set 4 - 20 reps, 15 reps, 10 reps decreasing weight
WOD:
4 min AMRAP
10 push ups
30 DU
4 min AMRAP
10 T2B
Run 100m
4 min AMRAP
15 GHD sit ups
50 mountain climbers
1 min rest between AMRAPs
Skill/Strength: 3 rounds of 10 plate sit up to stand and 10 devil presses
WOD: 15 min AMRAP
5 deadlifts (135/95)
5 hand power cleans
5 front squats
5 push press
5 back squats
*choose a weight that you can move most of the time from one
movement to the next without a ton of breaks
Skill/Strength: Thrusters 3-3-3-3-3
WOD: 5 mins x 4 rounds
500m Row
20 wallballs (20/14)
10 box jumps (24/20)
Strength/Skill: Full snatches and OHS work
WOD: 10 min
3 snatches (95/65)
3 OHS
3 burpees
*add 1 rep to each exercise each round