WOD

Strength

Back Squat: 3x5

Bench Press: 3x5

Power Clean: 3x5

Burner: 5X

12 Deadlift (60% c+j max)

9 Hang Clean

6 Jerk

Alternate WOD

Every Minute on The Minute

Odd- 3 Deadlift (55-60%)

5 Push Ups

7 Box Jumps

Even- 10/8 Calorie Row

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3 Rounds

Run 800

400m Plate Run

Run 200

100m Lunge

50 Plank Shoulder Taps

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Run 1 mile

100 Wallball/burpee

80 Lunges

60 Burpees/wallball

40 Sit Up+V up

20 Muscle Ups

Run 1 mile

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Strength

Establish 1RM

Press

Snatch

Deadlift

Alternate WOD

6 Rounds

5 Snatch (75%)

10 Db Bench Press 55’s/40’s

20 Calorie Row

30 Sit ups

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4 Rounds

Run 800

44 Doubles

33 Kb Swings 53/35

22 Pull ups

11 Kb Goblet Squats

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Strength

Re Test 1RM’s

Back Squat

Bench Press

Power Clean

Alternate WOD

Every 1:00 on The 1:00 X 8

1- 3 C+J (75%)

2- 10 Back Squats

3- 200/180m Row

4- Core

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8 Rounds of:

8 Thrusters 55/45

8 Chest to Bar Pull ups

8 Clapping Push ups

8 Snatches 55/45

8 Wide leg Sit ups

8 Sumo Deadlift High Pull 55/45

8 Strict Press 55/45

8 Burpees

Run 250

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Strength

Press: 3 x 5

Snatch: 3 x 5

Deadlift: 3 x 5

Burner: Calorie Row

Men: Bodyweight/3 (cap 75)

Women: Bodyweight/4 (cap 60)

Alternate WOD

Every Minute on The Minute x 6

1- 5 Deadlift 65-70%

2- 12 Db Bench Press

3- 10-15 K2E

4- Row 200

5- Jog 50

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21 AMRAP

Run 400

50 Doubles

12 Sit up + V ups

Finisher: 3x

12 Ring Bicep Curls

12 Ring Tricep Extensions

25m Bear Crawl

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Strength

Back Squat: 3 x 5

Bench Press: 3 x 5

Power Clean: 3 x 5

Burner: Calorie Assault

Men: Bodyweight/4 (cap 55)

Women: Bodyweight/5 (cap 45)

Alternate WOD

50-35-20

Calorie Row

Wallball

Kb Snatch

Sit Up

***after every round***

3x: 1 C+J

walk/jog 50m

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Run 800

2 Rounds

50 Burpees

40 Pull ups

30 Lunges

20 Kb Swings

10 HSPU

Run 800

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RUN 600

50 TOGETHER CRUNCH

40 AIR SQUATS

30 PUSH UPS

20 PULL UPS

10 LUNGES (EACH)

RUN 500

40 WT’D TOE TOUCHES

30 AIR SQUATS

20 PUSH UPS

10 PULL UPS

RUN 400

30 ABMATS

20 AIR SQUATS

10 PUSH UPS

RUN 300

20 SIT UPS (TENNIS BALLS)

10 AIR SQUATS

RUN 200

10 WT’D SIT UPS

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STRENGTH

PRESS: 5-3-1

SNATCH: 5-3-1

DEADLIFT: 5-3-1

BURNER: 30 SNATCHES @ 65-70%

ALTERNATE WOD

8X

9 DB CHEST PRESS (25%)

7 DEADLIFTS (50%)

RUN 200

5 DB PUSH JERK

3 POWER CLEANS

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THRUSTERS + PULL UPS

21-15-9

RUNNING + DOUBLES + ABMATS

500-50-550

400-40-40

300-30-30

200-20-20

100-10-10

THRUSTERS + PULL UPS

21-15-9

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STRENGTH

BACK SQUAT: 5-3-1

BENCH PRESS: 5-3-1

POWER CLEAN: 5-3-1

BURNER: 30 C+J @ 65% 1RM

ALTERNATE WOD

35 PUSH UPS

50 SIT UPS

1,000 ROW

30 BACK SQUATS (65-70% C+J 1RM)

1,000 ROW

20 POWER CLEANS

1,000 ROW

10 SQUAT CLEAN + JERKS

50 SIT UPS

35 PUSH UPS

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20 SIT UP + V-UPS

RUN 400

20 STEP THRU LUNGES (each)

RUN 400

20 KB CLEAN + JERK (each)

RUN 400

20 BURPEES

RUN 400

20 C2B PULL UPS

RUN 400

20 KB HANG SQUAT CLEAN (each)

RUN 400

20 SIT UP + V-UPS

USE ONE KB FOR ALL MOVEMENTS

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Strength

Press: 3x3

Snatch: 3x3

Deadlift: 3x3

Burner: 3x

Row 500

10 OHS 135/95

Alternate Wod

5 Rounds

500m ROW

7 Deadlift

5 Hang Clean

3 Jerks

1 Squat Clean

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99 Doubles; Run 200

88 Air Squats; Run 200

77 Alternating KB Snatch; Run 200

66 Alternating Lunges; Run 200

55 H-R Push ups; Run 200

44 MB Squat Cleans; Run 200

33 Kb Plank Pull Through; Run 22

22 Sit up + V ups; Run 200

11 Devils Press; Run 200

See Facebook Page or Instagram page for Alternate/modified version.

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Strength

Back Squat: 3x3

Bench Press: 3x3

Power Clean: 3x3

Burner: 12-9-6-3

Front Squat

Push Jerk

Use ~65% of your C+J.

See our Facebook and or Instagram page for Alternate Wod.

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0-3:00 - Run 400; Max Doubles

Rest 1:00

4-8:00 - Run 400; Max Pull ups

Rest 1:00

9-14:00 - Run 400; Max Burpees

Rest 1:00

15-21:00 - Run 400; Max KB Goblet Squats

Rest 1:00

22-29:00 - Run 400; AMRAP of 8 T2B and 16 Sit Ups

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