Strength
Every 2:00, 8 Sets
1-4) 1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch (↑, start at 60-65% of 1RM Snatch)
5-8) 1 Squat Snatch + 1 Overhead Squat (↑)
Conditioning
EMOM 12
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)
2) AMRAP Squat Snatch (125/85) (FX: 95/65) (RX+: 145/100)
3) Rest
4) Rest
Get better at your Double Unders and Toes-to-Bars by joining the Skills Clinic at 5:45 PM tonight!
Strength
Every 2:00, 3 Rounds
1) 10 Seal Row w/ Pause at Top
2) 10 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)
3) 100′ Backwards Sled Pull
Conditioning
3 Rounds of :50 on/:10 off
1) AMRAP Calorie Ski
2) Rest
3) AMRAP Calorie Row
4) Rest
*Score is lowest Calorie round
Strength
Every 3:00, 5 Sets
2 Back Squats
1) 75-80%
2-3) 80-85%
4) 85-90%
5) 90-95%
FX:
3 Back Squats
1-2) 75-80%
3-5) 80-85%
Superset Accessory (3+ out of 5)
10/10 Crossbody Banded Pullaparts
Conditioning
For Time:
10 Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)
20 Bar Facing Burpees
30 Toes to Bar (FX: 20)
20 Bar Facing Burpees
10 Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)
*10:00 Cap
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| Weekly Overview | Events/Classes | |
| Monday | 1RM Strict Press | |
| Tuesday | Back Squat | |
| Wednesday | Bodybuilding Pull, Gymnastics Press, Sleds | 5:45 PM – Double Unders & Toes-to-Bar Skills Clinic |
| Thursday | Snatch | |
| Friday | Three AMRAP 8s | |
| Saturday | Homecoming Competition | GYM CLOSED – No Class WODs/Open Gym |
| Sunday | Long Conditioning |
Strength
In 15:00
Establish 1RM Strict Press
Conditioning
AMRAP 15
400m Run
75 Double Unders (FX: 50)
15 Handstand Push-Ups (FX: 10) (RX+: Wall Facing Strict)
Conditioning
5 Rounds of 1:00 on/:10 off
1) 22/17 Calorie Row (FX: 17/13) (RX+: 26/20)
2) AMRAP Calorie Row @SPM ≤18
3) 10/7 Calorie Bike (FX: 8/6) (RX+: 12/9)
4) Rest
*SPM: Strokes per minute
Finisher
EMOM 9
1) 15-20 Hollow Rocks
2) :15/:15 Single Leg Glute Bridge Hold
3) :30 Wall Sit
