Strength:
4 rounds
3 strict press from front and 3 from back of neck
15 band face pulls between sets
WOD:
4 rounds
6 bar facing burpees
6 G2O (clean and jerks or snatch) (95/65)
Rest 2 min
3 rounds
6 bar facing burpees
6 G2O
Rest 2 min
2 rounds
6 bar facing burpees
6 G2O
Strength:
Backsquats
5 x 5 holding for 2 seconds at the bottom
WOD: 2 min for 4 rounds with 1 min rest between sets
12/10 calorie row or bike (12 male/10 female)
30 mountain climbers
Max lateral jumps
Strength: 10 mins to work to heavy snatch + OHS
then complete 1 EMOM for 5 mins
WOD:
500m row
Then 5x:
10 deadlifts (185/105)
20 wallballs
10 box jumps
Strength:
3 rounds
10 devil presses
10 DB front squats
WOD: 2 min on and 2 min off for 5 rounds
200m run
6 squat cleans (115/75)
Max Push Presses
Strength:
3 rounds
10 bulgarian split squats each leg
10 back extensions with 3 second hold
WOD: 20 min EMOM
:45 on :15 off
HSPU
squat jumps
plank jacks
pull ups (scale up to C2B)
Strength:
4 rounds
10 ring dips
10 upright rows with double contraction at top
WOD: 12 min AMRAP
Run 200m
10 hang power snatches (95/65)
10 T2B
Strength:
EMOM for 12 mins
min 0-3 complete 8 clean and jerks at 50%
min 4-7 complete 6 clean and jerks at 60%
min 8-11 complete 2 clean and jerks at 80%
WOD: Bodyweight pyramid
50 mountain climbers
40 squats
30 sit ups
20 push ups
10 burpees
40 squats
30 sit ups
20 push ups
10 burpees
30 sit ups
20 push ups
10 burpees
20 push ups
10 burpees
10 burpees
Strength:
Banded spanish squats
15 full reps
15 double contraction at top
15 double contraction at bottom
15 full with weight
*complete 10 wide stance good mornings between sets
WOD: Every 2 mins for 6 rounds and 1 min rest between
10 deadlifts
10 hang cleans
10 back squats
*as heavy as possible completing all reps in the 2 mins
Strength:
Bench Press 5x5
10 standing DB IYTs between sets
WOD:
800m run (or 1000m row if rain or cold)
21-15-9
Burpees
KBS (70/53)
Strength:
Shoulder press with a 2 second hold at top
5x5
10 barbell curls between sets
WOD:
2 thrusters (95/65)
1 pull up
4 thrusters
2 pull ups
6 thrusters
3 pullups
8 thrusters
4 pull ups
10 thrusters
5 pull ups
8 thrusters
4 pull ups
6 thrusters
3 pull ups
4 thrusters
2 pull ups
2 thrusters
1 pull ups