Intervals

 

Intervals

40 seconds of work 20 seconds of rest

move from one exercise to the next

complete 4 total rounds

2 minutes rest between rounds

  1. sledge hammer hits to tires
  2. KB snatch
  3. Barbell curls
  4. Medball dragon squats
  5. Banded anti-rotational holds

Barbell Snatcher

 

Barbell Snatcher Lifts

Elite

  • 5 Rep Max Back Squat
  • 3 Rep Max Shoulder to Overhead
  • 1 Rep Max of the complex: Snatch + 3 Overhead Squats

Rx

  • 5 Rep Max Back Squat
  • 3 Rep Max Shoulder to Overhead
  • 1 Rep Max of the complex: Snatch + 1 Overhead Squat

Scaled

  • 5 Rep Max Back Squat
  • 3 Rep Max Shoulder to Overhead
  • 1 Rep Max of the complex: Snatch (by any means necessary) + 1 Overhead Squat

Party

  • 5 Rep Max Back Squat
  • 3 Rep Max Should to Overhead
  • 1 Rep Max of the complex: Clean + 2 Thrusters

Don't drop the bar

 

Min 0:00-3:00

Hold the top of the deadlift 275/185

every time you drop the bar is a 5 burpee penalty

Min 3:00-6:00

Hold the top of a pull up

Every time you drop off the bar is a 10 sprinter sit up penalty

if you use bands do 20 sprinter situps at the top of each minute

Min 6:00-9:00

Hold the top of a strict press 135/95

every time you drop the bar is a 5 burpee penalty

Min 9:00-12:00

Hold a perfect 90 degree angle wall sit

Every time you go up or down from the 90 is a 20 sprinter sit up penalty

Min 12:00-18:00

In teams of 3 push as much weight on the sleds in distances of 10 yards.

teammates are responsible to make sure the sled is not stationary for more than 20 seconds

Friday Fun

 

Bent Over Row (superset with) Weighted Push Ups

5-5-5-5

WOD

5 rounds for time

12 Deadlift 135/95

9 Hang Power cleans

6 Push Press

3 Front Squats

 

 

Be A Jerk!

 

20 Minutes for practicing the Split Jerk

WOD

18 Min AMRAP

15 KB Push press R 53/35

15 KB Push press L

50 four count mountain climbers

15 KB front squat R 53/35

15 KB front squat L

50 Medball cross body chops (25 R / 25 L)

 

GRIP STRENGTH CASH OUT

Tabata top of ring row towel holds

Like a fight

 

5 rounds 

3 minutes per round 1 minute rest between rounds

complete as many of the following circuit as possible. If a circuit is not finished at the end of a round begin the next round where you left off 

2 push ups

2 situps

4 push ups 

4 sit ups

2 reverse lunges each leg

2 jump tucks

4 reverse lunges each leg

4 jump tucks.

Power Cleans

 

Power Cleans

4-4-3-3-2-2

WOD

for time

5 strict pull ups

10 clean and press 135/95

20 double unders

5 strict pull ups

10 clean and press 

40 double unders

5 strict press

10 clean and press

60 double unders

Carries

 

5 rounds for time

400m HEAVY KB carry (CANNOT use KB handle!!!!)

400m run

40 sit ups 

40 Russian KB swings 53/35

Weighted Chin Ups

 

Weighted Chin ups

3-3-3-3

WOD

800m run

20 T2B

5 Push Press 135/95

15 T2B

10 Push Press

10 T2B

15 Push Press

5 T2B

20 Push Press

800m run