PARTNER STRENGTH COMPLEX

A) Partner Strength Complex:

In Teams of 2 in 8:00 Work to Max Load in:

1 Clean Grip Deadlift + 1 (Squat) Clean + 1 Hang (Squat) Clean + 1 Jerk

– Score = total load between both athletes.

– Beginner Scaling Options:

Front Squat From Rack: Up a challenging 3 if form permits.

B) WOD: (20 Min Cap)

5 Rounds of:

15 Deadlifts (135/95)

12 Front Squats

15/12 Calorie Row*

Rest 2:00

* Sub 9 Assault Bike Calories, 100m Run, or 9 Burpees 

Weight Scaling Options: 115/75, 95/65, 75/55

C) Extra Credit:

Accumulate 3:00 of Glute March + 8-10 Hollow Rocks every time you stop.

MORE GPP, THEN TWO 7 MIN AMRAPS

A) GPP:

15 Min AMRAP:

1a) Farmer Carry x 100 meters, AHAP. Rest 30-60s.

1b) Sand Bag AHAP x 100 meters against stomach. Rest 30-60s.

1c) Heavy Sledpush x 40 meters. Rest 30-60s. (should resemble a power walk)

B) WOD*:

7 Min AMRAP:

30 Double Unders (S = Double Under attempts, 2x Single Unders)

15 Power Snatch (75/55)

– Rest 3:00, then –

7 Min AMRAP:

30 Double Unders

15 Hang Power Clean (75/55)

10 Air Squats

Weight Scaling Options = (65/35, 55/25, 45/25)

Alternate Scaling Options:

– Russian KBS (35/26) instead of Snatches  

*Two scores today. One score for each 7 Min AMRAP.

UPPER BODY EMOM

A) Strength:

15 Min EMOM:

Minute 1: 3-5 Strict Pull-ups

Minute 2: 5-8 Close Grip Push-ups

Minute 3: 20 Russian Twists

B) WOD: (18 Min Cap)

5 Rounds of:

12 Lateral Burpees over the Bar

12 Push Press (115/75)

Rest 90s.

Rx+ = 15 Reps each movement (135/95)

Weight Scaling Options = (95/65, 75/55, 65/35)

C) Extra Credit:

Banded Pushdowns x 100-150 Reps.

GYMNASTICS SKILL/GPP

A) Skill: 

Gymnastics Skill/GPP

10 MIN EMOM:

ODD Minutes: 50 Ft. Bottoms Up KB Carry (50 ft. R then 50 ft. L)

EVEN Minutes: 20s Hollow Hold/20s Pistols

B) Partner WOD:

25 MIN AMRAP w/ a partner:

20 Renegade Rows Total 

20 Box Jumps w/ step down (24/20)

20 KB/DB Walking Lunges Total 

600 Meter Row

– Split Work however desired.

– Scale KB/DB weight as needed.

Alternate Scaling Options:

– Rowing: 600m Run or 60s Double Unders each athlete

– Renegade Rows: 20 Double KB Rows + Partner Holds Elbow Plank while other athlete works

C) Extra Credit:

Reverse Crunch Plus Deadbug (3 x 10 ea.). Rest as needed.

DYNAMIC WORK

A) Strength:

10 Min EMOM:

2 Sumo Deadlift for Speed @ 80%

– Reset on each rep

– No Box Jumps this week

– After deadlifts, warm-up hang (squat) cleans.

B) WOD:  

Every 4:00 x 4 Sets: 

10 Hang (Squat) Cleans (115/75)

200 Meter Run*

Rx+ = 135/95

Scaling Options = 95/65, 75/55, 65/35

Score = fastest split

– OR –

Alternate WOD:

Every 4:00 x 4 Sets:

10 Goblet Squats (35/26)

100-200 Meter Run*

* Sub 150 meter row or 8-10 burpees if weather does not permit. 

C) Extra Credit:

Reverse Hyper (3 x 25) @ 50%. Rest 60s. 

– OR – 

Glute March on a Bench (3 x 20)

GPP THURSDAY

A) WOD:

Teams of 3 in 25:00 complete:

120 DB/KB Step-ups (24/20) 

120 Sledhammer Hits on a Tire

Remaining time Max Calories on the Rower

*One person works. Score = Total calories on Rower.

Alternate Scaling Options:

– DB/KB Step-ups: 45s/25s of work each time

– Sledgehammer hits: Perform Abmat Sit-ups or Hollow Rocks 

– Rower: Assault Bike Calories or Max Distance Running

B) Extra Credit:

3 Rounds of:

1a) Front Rack Carry x 100 Meters. Rest 30s.

1b) DB Hammer Curls x 8-10 each arm. Rest 30s.

1c) Hollow Hold x 15-25s. Rest 30s.

BENCH PRESS – 1 RM

A) Strength:

1) Bench Press – 20 min to work up to a 1RM 

– Take 6-8 sets to build to a max

– Rest 2:00 between working sets

– Beginners 5 x 5, adding weight if form permits.

2) Warm-up Power Snatches for WOD

B) WOD:

“Up the Wall”

11 Min AMRAP:

3 Strict Pull-ups

10 T2B

15 Power Snatch (75/55)

Rx+ = 3 Bar Muscle-ups & (95/65)

Scaling weight options = (65/35), (55/25), (45/25)

Scaling pull-ups options = 3 strict chin-ups, 3 band assist. chin-ups or 8 ring rows

E) Extra Credit

Rolling Tricep Extensions (3 x 15) 

– Rest 1 min

PISTOL PRACTICE

A) Skill: 

Pistol Practice

Scaling Options:

– Post or band assisted

– Box Pistol

– Single Leg Movement ie. lunge

B) WOD:

For time: (30 Min cap)

Row 500 meters

50 American KBS (70/53)

100 Double Unders

Row 400 meters

50 Alternating Pistols (Scale = 50 Alt. Reverse Lunges)

75 Double Unders

Row 50 Calories

25 Double Unders

50 Walking OH Lunges (45/25 Plate)

* Sub 400 meter run each set or 100, 2 count Mountain Climbers each set

(SQUAT) CLEAN + HANG (SQUAT) CLEAN

A) Strength:

(Squat) Clean + Hang (Squat) Clean:

– 12 Mins to find a max for the day 

– This complex must be done without dropping the bar

– Rest 1:30-2:00 between heavier sets

B) WOD:

10 Min AMRAP:

25 Power Cleans (95/65)

50 Thrusters (95/65)

Scaling Options = (75, 55), (65, 35), (45, 25)

C) Extra Credit, 5:00

Single Leg BB RDL's (3 x 6 ea.) 

– Rest 1 min between sets

PARTNER "CINDY"

A) WOD:

Partner "Cindy":

With a partner, complete a 30 Min AMRAP:

5 pull-ups

10 push-ups

15 air squats

 – While one athlete is inside working on the AMRAP, the other is outside running 400 meters. When the runner finishes, the athlete's switch places, taking over where the other left off.

* Sub (500/400) meter row – OR – (24/18) Assault Bike calories for run

B) Extra Credit:

1a) Alternating DB curls (3 x 20)

– Rest 1:00 –

1b) Abmat sit-ups (3 x 20)

– Rest 1:00 –