8AM - COMP WOD

9AM - Daily WOD

Individual - Front Squat - 1RM

Set 1 - 2 reps @ 70% of 1RM

Set 2 - 2 reps @ 75%

Set 3 - 1 rep @ 80%

Set 4 - 1 rep @ 85%

Set 5 - 1 rep @ 90%

*Take 10:00 to find your 1RM for the day, starting @ 95% of your 2RM

Partner Conditioning

AMRAP in 20:00

500m Row

40 KBS

30 Wall Ball

20 Cal Bike

10 Synchro DB Burpees

*All reps are shared except (obviously) the synchro DB Burpees

(A) Warm Up - EMOM x 9:00 (3 Rounds)

Minute 1: 12/10 Cal Row

Minute 2: 4 Alternating Spidermans w Reach/side + 5 push ups

Minute 3: 10 Russian KBS

Into…

2 Rounds:

3 Inchworms

6 Barbell OHS

(B) Snatch Drills

3 Scarecrow Snatch - EMOM x 3:00 (PVC, Empty Bar, 20%)

Into…

EMOM x 12:00

Minutes 1-3: 1 Snatch Pull + 1 Hang Snatch + 1 Snatch (60%, 63%, 66%)

Minute 4: Rest

Minute 5: 1 Snatch @ 70%

Minute 6: 1 Snatch @ 73%

Minute 7: 1 Snatch @ 76%

Minute 8: Rest

Minute 9: 1 Snatch @ 79%

Minute 10: 1 Snatch @ 82%

Minute 11: 1 Snatch @ 85%

Minute 12: Rest

Then…

3 Singles, not on the clock, @ 85%+

(C) For Time:

21-15-9

STRICT Barbell Press (75/55)

Ring Dips

Push Ups

(A) Warm Up - 3:00 Easy Row or Bike

Into…

2 rounds:

5 Strict Pull Ups

5 Tempo Wall Squats

10 Push Ups

15 Sit Ups

(B) Clean Skill Work

EMOM X 20:00

Minutes 1-3: 1 Clean Pull + 3 Tall Cleans + 1 Hang Squat Clean + 1 Squat Clean, all @ 38% of 1RM Clean

Minutes 4, 5, 6: 1 Clean Pull + 1 Hang Squat Clean + 1 Squat Clean (68%, 71%, & 74%)

Minute 7: Rest

Minute 8: 1 Squat Clean @ 77%

Minute 9: 1 Squat Clean @ 80%

Minute 10: 1 Squat Clean @ 83%

Minute 11: Rest

Minute 12: 1 Squat Clean @ 80%

Minute 13: 1 Squat Clean @ 83%

Minute 14: 1 Squat Clean @ 86%

Minute 15: Rest

Minutes 16 - 20: 3 attempts @ a heavy single

(C) AMRAP in 15:00

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

(A) Warm Up - EMOM x 12:00 (4 Rounds)

Minute 1: :50s Row

Minute 2: :30 Plank + 5 PVC Shoulder Passes

Minute 3: 5 DB Presses w/ Pause at the top

Minute 4: 5 GM + 3 Elbow Rotations + 5 Push Press

(B) Split Jerk (week #2)

Pausing Split Jerk - 3 sets x 2 reps  - all @ 73%, every 90s

*2 sec pause in bottom + 2 sec pause in catch OF EACH REP

Into…

3 Jerk Drives +  1 Split Jerk - 3 sets (76%, 79%, 82%), every 90s

Into…

Split Jerk -  5 sets x 1 rep, every 2:00, starting at 85% and building

(C) “Heave Ho” Part 1

AMRAP in 3:00

9/6 Cal Ski

9 Power Snatches (75/55)

Rest 3:00

“Heave Ho” Part 2

AMRAP in 3:00

9/6 Cal Ski

7 Power Snatches (95/65)

Rest 3:00

“Heave Ho” Part 3

AMRAP in 3:00

9/6 Cal Ski

5 Power Snatches (115/75)

COMP WOD. - 5pm

@ 0:00 - 42-30-18 reps for time:

T2B

Cal Ski

Ring Dips

Synchro OHS (21-15-9) - 115/75

@ 25:00

3 Rounds:

50 Double Unders

30 KBS

50 Double Unders

10 Power Cleans (205/145)

8AM - 3-Person Team Comp WOD

@ 0:00 - 5 Rounds:

15 Cal Bike

15 KBS

15 HSPU

*One person at each station, rotating through the 5 rounds

@ 25:00

120 Pull Ups

150 Wall Ball

90 C2B

120 Synchro DB Snatches

60 Bar MU

90 Back Squats (first 30 @ 225/155, second 30 @ 185/125, last 30 @ 155/05)

9AM - Daily WOD

INDIVIDUAL

Front Squats

3 reps @ 80%

1 rep @ 85%

3 reps @ 80%

1 rep @ 87%

3 reps @ 80%

1 rep @ 89%

Team Conditioning

Teams of 3:

5 rounds, for max reps

1:00 Wall Ball

1:00 Bike

1:00 Alternating DB Snatch

*Rest 1:00 Between rounds

(A) 5 minutes to BS and chit chat…

(B) This will start at 5:00 on the running clock…Warm Up - EMOM x 12 minutes:

Minute 1 - 12/10 Cal Row

Minute 2 - 2 Alternating Spidermans w/ Reach + 5 Push Ups

Minute 3 - 10 PVC OHS

Minute 4 - 15 Russian KBS 

(B) Back Squat Waves - @ 20:00

3 reps @ 80%

2 reps @ 82%

1 rep @ 84%

3 reps @ 82%

2 reps @ 84%

1 rep @ 86%

3 reps @ 84%

2 reps @ 86%

1 rep @ 88%

*Rest 2:00 between sets

(C) AMRAP in 10:00 - @ 45:00

5 T2B

5 HSPU

10 Sit Ups

8AM - PARTNER COMP WOD

@0:00 - 3 rounds:

9 Rope Climbs

36 HSPU

6 Muscle Ups

@ 25:00 - 2 Rounds:

1000m Ski

50 Deadlifts (185/125)

40 Front Squats (155/105)

30 Push Press (135/95)

9AM - DAILY WOD

INDIVIDUAL

(A) 4-point Pausing Clean Deadlift (2” off the floor - knees - mid-thigh - high hang) x 3 sets, Every 90s

(B) EMOM x 10:00 - 1 Hang Clean

Partner Conditioning

AMRAP in 20:00

20 Walking Lunges, each (partner performs a hollow hold)

15 Push Ups (partner hangs from rig)

10 Cal Bike (partner holds farmer’s carry)

(A) Warm Up

500m Row

Into…

T-spine MedBall opener

20 PVC Shoulder Passes

5 Tempo Wall Squats

Scorpion Stretch

Into..

Snatch Barbell Warm Up

(B) Snatch Drills

EMOM x 3:00 - Sotts Press x 3 reps

Into…

EMOM x 3:00 - Tall Snatch x 2 reps

Into…

Every 90 sec for 5 sets - 1 Snatch Balance

Into…

Every 90 sec for 6 sets - 1 Snatch Lift-Off + 1 Snatch from Knees

*Perform a snatch lift-off to knees, pause 2 sec., then perform a snatch

(C) 5 Rounds:

20 Cal Bike

15 HSPU

20 Sit Ups

(A) Warm Up

3 sets:

1:00 Bike

6 Alternating Spiderman w/Reach

3 RBM

5 Tempo Back Extensions

(B) Back Squats

2 reps x 5 sets @ 90%

(C) 4 Rounds:

40 Double Unders

20 Wall Ball (Goal is unbroken)

15 C2B

(A) Warm Up

3:00 Row - final :10s of each minute, Fast

Into…

2 Rounds:

10 Back Extensions

10 Cossack Squats

:20 Single Arm Hang/Arm (feet stay on floor)

:20 Kneeling Box Stretch 

(B) Deadlift - 

EMOM x 9:00 - 1 rep at 80%+

(C) AMRAP in 20:00

200m Ski

10 Burpees

10 Dips

10 DB Hang C&J (5L/5R) (50, 35)

(A) Warm Up

3 rounds:

Bike 10 Cals (easy)

5 Tempo Wall Squats

6 Alternating Spiderman/reach/side

PVC Front Rack Stretch

(B) Front Squat Wave 

4 reps @ 75-80%

3 reps @ 80-85%

2 reps @ 85-90%

4 reps @ 80-85%

3 reps @ 85-90%

2 reps @ 90-95%

(C) “Jackie”

1000m Row

50 Thrusters (45/33)

30 Pull Ups

8AM - PARTNER COMP WOD

@ 0:00 - 42-30-18 reps

Power Snatch (75/55)

Ski Cals

OTB Synchro Burpees

@ 25:00 - 3 Rounds for time:

50 Toes through Rings

40 Box Step Overs (40/30)

30 C2B

9AM - Daily WOD

Partner Conditioning

For Time:

20 Hang Squat Snatch

40 Pull Ups

60 Push Press

80 Sit Ups

100 Cal Row

80 Sit Ups

60 Push Press

40 Pull Ups

20 Hang Squat Snatch