WOD

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Immediately followed by…

Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 73-78%

Three rounds for time of:
10 Bar-Facing Burpees Over the Barbell
15 Thrusters (42.5/30)
20 Pull-Ups

WOD

Five sets of:
Strict Press x 5-6 reps
Rest 2-3 minutes

Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups
Minute 2 – 12 Toes to Bar
Minute 3 – 15 Burpees

WOD

Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
Run 400 Meters
12 Burpee Box Jump-Overs (24″/20″)
12 T2B
12 Strict HSPU

WOD

Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest 3 minutes between sets.

If you do not know your 1-RM deadlift, use today to build to something that feels “heavy” for 2 reps, but that is not so heavy that you compromise positioning and mechanics.

12min AMRAP:
9 Deadlifts (100/70)
12 Box Jumps (24″/20″)
200 Meter Run

WOD

Every minute, on the minute, for 12 minutes:
Minute 1: Kipping HSPU x 12-14 reps
Minute 2: Alternating Pistols x 16 reps (8 each leg)
Minute 3: Toes-to-Bar x 10-12 reps

Every 3 minutes, for 18 minutes (6 sets):
3-Position Snatch
(high hang, hang, then 2″ below the knee – pause for 2 seconds in each starting position)

Build over the course of the six sets.

12min AMRAP:
40 Double-Unders
20 Pull-Ups
10 Ground to Overhead (70/45kg)

WOD

10min E2MOM (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 2 reps @ 80-85%

Immediately followed by…

4min E2MOM (2 sets):
Back Squat x 10 reps @ 70-75%
4RFT:
Run 400m
20 Lunges with KBs (24/16 kg KBs)
50 Double-Unders
20 Lunges with KBs

 

WOD

8min EMOM:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

6min E2MOM:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)

4min AMRAP:
10 Push Press (50/35)
10 C2B Pull-Ups

Rest 4 minutes, and when the running clock reaches 8:00…

4min AMRAP:
10 Ring Dips
10 Burpees

WOD

Five sets of:
Front Squat with a Pause x 4-5 reps @ 4111
(MUST move up in weight from last week)
Rest 3 minutes

10min EMOM:
Power Clean + Push Jerk
5 Touch n Go Reps @ 60% 1RM
(rest 10 seconds between singles)

Two sets for times of:
30/20 Cal Row
60 Kettlebell Swings (24/16 kg)
60 Goblet Squats (24/16 kg)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

WOD

10 min EMOM (5 sets):
20 Walking Lunges

15 min EMOM:

Minute 1 – Dumbbell Floor Press x 6-8 reps
Minute 2 – Prone Plank x 30-45 seconds
Minute 3 – Band Pull-Aparts x 20 reps

For time:
40/30 Cal Row
30 Dumbbell Thrusters (heavy)

WOD

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 30 Kettlebell Swings
Station 4 – 25 Box Jump Overs
Station 5 – Rest