TURKISH GET-UPS

A) Strength/Skill:

Turkish Get-ups:

– Accumulate 6 Reps on each arm at a light weight
– Accumulate 3 Reps on each arm at a medium weight
– Accumulate 2 Reps on each arm at a heavy weight

B) WOD:

10 RFT w. a partner, you go, I go style: (25:00 Cap)

40 Double Unders (S = 25 DU's, 40 SU's)
30 Mountain Climbers (2 Count = left + right = 1 rep)
20 Air Squats
10 T2B
5 Burpees

** After each set, complete 20 Partner-style Wall Ball Shots (20/14) **
*Work is NOT split. One athlete completes all of the listed work while their partner rests.
*Each athlete will complete 5 total rounds each.

C) Extra Credit:

Wall sit – Who can hold the longest?

DB NEUTRAL GRIP BENCH PRESS/BANDED PULLDOWNS

A) Strength:

1a) DB Neutral Grip Bench Press (4 x 8), AHAP. Rest 60s.
1b) Banded Pulldowns (4 x 15). (1 count on each rep at bottom). Rest 60s.

2) Hang Power Clean & Shoulder to Overhead: 3 sets to warm-up for Metcon perform 3 HPC's & 3 S20H with desired Metcon weight. Rest 60-90s. 

B) WOD:

"Rolling Stone"

AMRAP 15:

21/18 Calorie Row or Assault Bike
15 Hang Power Cleans (Rx = 115/75, S = 95/65, 75/55, 65/35)
12 Shoulder to Overhead
9 Burpee Box Jumps w. step down (Rx = 24/20, S = Step-ups, Burpees no Box Jump)

Beginner Options:
– Hang Power Clean  & S2OH = 10 Barbell Rows & 8 Barbell Push Press (light)

C) Extra Credit:

3 Rounds of:

12 Seated DB Cleans 
12 Supinated Grip BB Rows (light)
12 Rollback Tricep Extensions 

*Rest as needed between sets.

OVERHEAD SQUAT

A) Strength:

1) Overhead Squat 

– 20:00 to find 3RM. Resting 2:00 between heavier sets.
– 6-7 sets progressively adding weight each set.
– Beginners: Perform sets of 5 adding weight if form permits.

2) Warm-up Deadlifts and Wall Ball Shots 

B) WOD:

"Dead Ball V2"

AMRAP 10:

10 Deadlifts (Rx = 225/155, S = 185/125, 155/105, 135/95)
20 Wall Ball Shots (20/14)

*Compare to 10/30/17

C) Extra Credit:

3 Rounds of:

30 Banded Leg Curls each
15 Half-Kneeling Banded Rotations each.
12 KB Hammer Curls 

*Rest as needed between sets.

SUMO DEADLIFTS & "FIGHT CLUB"

A) Strength:

1) EMOM 5: 

2 Sumo Deadlifts for Speed @ 75%  

– Reset on each rep.

– Rest 90s, then – 

2) EMOM 4:

1 Sumo Deadlift for Speed Strength @ 85%

– Reset on each rep.

– Beginners: (5 x 5), focusing on perfect execution. Rest 90s.

3) Hang Power Cleans (3 x 3) building to Metcon weight. Rest 60s. 

B) WOD:

"Fight Club"

For total time: (18:00 Cap including rest)

50 Deadlifts (Rx = 135/95, S = 115/75, 95/65, 75/55)
25 Bar Facing Burpees

– Rest 2:00 – 

40 Front Squats
20 Bar Facing Burpees

– Rest 2:00 – 

30 Hang Power Cleans*
15 Bar Facing Burpees

*If necessary, sub Deadlifts for Hang Power Cleans

C) Extra Credit:

1a) Dimel Deadlifts (3 x 20). Rest 45s.
1b) Banded Plank Row (3 x 10-12 each). Rest 45s.

"100's WITH A PARTNER"

A) WOD #1:

With a partner:

Max Calories of Row or Assault Bike in 6 Minutes
*Each athlete completes a full 3 minutes (record your scores).

B) WOD #2:

"100s with a partner"

For time: (30:00 Cap)

50 Calorie Row or Assault Bike
100 Russian Twists w. a plate (25/10)
100 2 Count Mountain Climbers (both sides = 1 rep)
100 American KBS (53/35)
100 2 Count Mountain Climbers
100 Russian Twists w. a plate
100 American KBS
50 Calorie Row or Assault Bike 

– One person works at a time.

*Alternate Scaling:
50 Cal AB = 600m Run

C) Extra Credit:

3 Rounds of:

30 Banded Pull-aparts
30 Landmine Rotations (total)

ROPE CLIMBS & HANDSTAND PUSH-UPS

A) Strength:

1) Rope Climb (5 x 1-2). Rest 90s.
– Adv: Legless
– Int: Legs
– Beg: Ring Rows w. pause at top (4 x 8)

2) Handstand Push-up (5 x 4-6). Rest 90s.
– Adv: Strict or Deficit
– Int: Shoulder Press: 5 x 5
– Beg: DB Shoulder Press: 4 x 8

B) WOD:

4 Rounds for total time: (18:00 Cap, including rest)

30 Double Unders (S = 20 DU's, 40s DU Attempts, 50 Single Unders)
20 Walking Lunges Total (Bodyweight)
10 Barbell Rows (Rx = 135/95, S = 115/75, 95/65, 75/55)
2 Wall Climbs
Rest 90s.

Rx+ = Hang Power Snatch in place of Barbell Rows (115/75) & (10/8) HSPU per round in place of Wall Climbs.

C) Extra Credit:

Bottoms-up KB Carry (4 x 50 ft. each). Rest 30s.
*15 Banded Face-pull aparts after each set.

AMRAP 26 & AN EXTRA CREDIT AMRAP 8

A) WOD:

AMRAP 26:

Row 500/400 Meters*
9 Burpee Box Jumps w. step down (24/20)
12 Abmat Sit-ups
15 Air Squats

*Sub 400 Meter Run or 24/18 Assault Bike Cals if rowing is not an option.

B) Extra Credit:

AMRAP 8 of:

1a) 1 Arm DB Rows x 10 ea
1b) Banded Pull Throughs x 15
1c) Side Plank + Elbow Plank + Side Plank x 10s each

FRAN

A) Strength:

1) Cluster: Build to a heavy Single in 10:00.
– 60s-90s rest between heavier sets.

2) Pull-up Warm-up/Skill Work: Spend 5:00 warming up or working on your technique with whatever pull-up variation you use ie. butterfly, kipping, band assisted. 

B) WOD:

"Fran"

For time: (8:00 Cap)

21-15-9

Thrusters (Rx = 95/65, S = 75/55, 65/35, 45/25)
Pull-ups (S = Band Assisted, Ring Rows)


C) Extra Credit:

– 100 Banded Leg Curls each leg
– Foam Roll Quads x 60s each
– Banded Ab Pulldowns: 50-100 total reps

SUMO DEADLIFTS FOR SPEED & SPEED STRENGTH

A) Strength:

1) EMOM 6: 

2 Sumo Deadlifts for Speed @ 70%  

– Reset on each rep.

– Rest 90s, then – 

2) EMOM 3:

1 Sumo Deadlift for Speed Strength @ 80%

– Reset on each rep.

Beginners: (5 x 5), focusing on perfect execution. Rest 90s.

B) WOD:

EMOM 10:

3 Touch N Go Power Snatches (Rx = 135/95, S = 115/75, 95/65, 75/55)
4 Overhead Squats 

Rx+ = 4 Power Snatch & 6 OHS

Scaling Option #1:

3 Touch N Go Power Cleans (135/95)
4 Front Squats 

Scaling Option #2:

5 Russian KBS (53/35)
7 Goblet Squats 

C) Extra Credit:

1a) Dimel Deadlifts (3 x 20). Rest 45s.
1b) Banded Plank Row (3 x 10-12 each). Rest 45s.

GYNMASTICS SKILL WORK & 2 AMRAPs

A) Gymnastics Skill Work:

EMOM 8:

ODD Minutes: 20s Handstand Walk*
EVEN Minutes: 10 Pistols Total (alternating or one side at a time).

*Sub Handstand hold if needed

B) WOD:

AMRAP 20 with a partner:

60s Row for Max Calories
*1 Athlete rows 60s Max Cals while their partner rest for 60s.

– Rest 1:00, then –

AMRAP 4 with the same partner:

Max Burpees
*1 Athlete works at a time.

*Score = total calories + total burpees

Alternate Options:
Rowing = Alternating 200 Meter Runs or 60s Max Assault Bike Cals while partner rests for 60s.

C) Extra Credit:

3 Rounds of:

1a) 20 1-Arm Rows (10 each). No Rest.
1b) 15 Banded Pulldowns. No Rest.
1c) 10s Side plank on each side. Rest 60s