WOD

Strength: Deadlifts
Ladies – 5×3 @ 85%
Men – 3×5 @ 85%

Accessory: Barbell Snatch Grip Bent Over Row
3×10 (AHAP)

Conditioning:
100 Double Under Buy In
then, 3RFT
20 Box Jumps
15 Push Jerk @ 60/40
10 Back Squat @ 60/40

WOD

Skill: Pistols and Progressions

Conditioning: Anaerobic Threshold

5 sets of –

200m Row @ 100%
10 Bar Over Burpees

90 seconds rest between sets

WOD

Strength: Strict Press

Men – 3×5 @ 85%

Women – 5×3 @ 85%

then …

Single Arm DB Press AHAP – 4×10

then …

Plank – 5 x 30 secs

Conditioning: 8 min AMRAP

1 Barbell Strict Press (AHAP from floor)

1 Pull Up

2 Strict Press

2 Pull Ups

3 Strict Press

3 Pull ups

etc…

WOD

Dynamic Muscle Prep:

10×3 Box Jumps (Increasing Height)

Strength: Low Bar Back Squat

Men – 3×5 @ 85%

Women – 5×3 @ 85%

Conditioning:

200m Run

12 Front Squats @ 50/30

200m Run

12 Push Press @ 50/30

200m Run

12 Thrusters @ 50/30

WOD

Strength: Deadlift

Men – 3×5 @ 80%

Women – 5×3 @ 80%

 

Conditioning:

12-9-6-3

Deadlifts @ 60% 1RM

*Start with 20 Wall Balls (20/14) then also between each round.

  • Wall Balls must be unbroken, if broken you must perform 10 penalty burpees immediately.

WOD

Mobility: 3 sets
Scap Push Ups x 10
Dead Hang x 30 sec

Dynamic Muscle Prep:
30 sec HS Hold/Press Up Hold
30 sec Kipping HSPU/Strict Push Ups

Strict Press:
6 x 3 (ladies) @ 75% 1RM+5kg
3 x 6 (men) @ 75% 1RM+5kg

Conditioning: 10 min EMOM
2 Strict Press @ 40/25
4 Push Press @ 40/25
6 Hand Release Push Ups

WOD

Mobility: 3 sets
Banded Good Mornings x 10
Inchworms x 10
Glute Bridges x 10

Deadlift:
Men – 3×6 @ 70% 1RM + 10kg
Women – 6×3 @ 70% 1RM + 10kg

Accessory Work: 3 sets
Deficit Deadlifts x 10 @ 50% 1RM

Conditioning: 3RFT
10 DB Man Makers (AHAP)
20 Alternating Front Rack Lunges (AHAP)

Remaining Time:
G.O.A.T.
Kipping
Front Levers