Conditioning
EMOM 30
1: 20/15 Calorie Ski (Fx: 15/10)
2: 5 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
3: 20/15 Calorie Row (Fx: 15/10)
4: 5 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
5: AMRAP Calorie Bike
6: Rest
SATURDAY SQUAD-WOD
Split with Partner:
In 7 Minutes:
800/600m Row (RX+: 1000/800) (Sc: 3 Min Time Cap)
30 Power Snatches (95/65) (FX: 75/55) (RX+: 115/80) (SC: 65/45)
AMRAP Wallballs (20/14) (SC: 14/10)
Rest 2 minutes
In 7 Minutes:
800/600m Row (RX+: 1000/800) (Sc: 3 Min Time Cap)
24 Squat Snatches (95/65) (FX: 75/55) (RX+: 115/80) (SC: 65/45)
AMRAP Single Arm Devil’s Press (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50) (Sc: Burpees)
Rest 2 minutes
In 7 Minutes:
800/600m Row (RX+: 1000/800) (Sc: 3 Min Time Cap)
30 Power Snatches (115/80) (FX: 95/65) (RX+: 135/95) (SC: 75/55)
AMRAP Box Jump Overs (24/20) (RX+: 30/24) (Sc: Step-overs)
2 mins Rest
In 7 Minutes:
800/600m Row (RX+: 1000/800) (Sc: 3 min Time Cap)
24 Squat Snatches (115/80) (FX: 95/65) (RX+: 135/95) (SC: 75/55)
AMRAP Burpees Over Bar (SC: Burpees)
“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups
Post-WOD Strength/Skill
E3MOM 15
5 Push Jerks (↑)
Strength
E2MOM 12
3 Squat Cleans (↑)
Conditioning
AMRAP 12
9 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
18 Box Jumps (24/20) (Rx+: 27/22)
18/13 Calorie Row (Fx: 13/8)
Strength
Every 1:30 for 3 Rounds
1: 20 Alternating Dumbbell Bench Press
2: 20 Supinated Grip Ring Rows
3: 1:00 Wall Sit
4: 1:00 Glute Bridge Hold
Conditioning
AMRAP 8
16 Jump Switch Lunges
16 American KBS (24/16) (Fx: 16/12) (Rx+: 32/24)
16 Pull Ups (Fx: 8)
Strength
E2MOM 10
Rx+:
10 Toes to Rings + :30 Ring Support Hold on High Rings
Rx:
10 Toes to Rings + :15 – :30 Ring Support Hold
Fx:
5 – 10 Toes to Rings + :15 – :30 Support Hold on Parallettes or Boxes
Conditioning
For Time:
600m Run
12 Power Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)
400m Run
8 Power Snatches (155/105) (Fx: 115/80) (Rx+: 185/125)
200m Run
4 Power Snatches (175/110) (Fx: 135/95) (Rx+: 205/135)
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | |
| Tuesday | Ring Gymnastics | Mobility Class at 5:45 PM – Lower Back |
| Wednesday | Functional Bodybuilding | Ab Attack at 5:45 PM |
| Thursday | Squat Cleans | |
| Friday | “Annie” | |
| Saturday | Partner WOD | Seventh Heaven Comp WOD at 7:15 AM |
| Sunday | Long Conditioning |
Strength
E2MOM 10
Back Squats
1: 10 Reps @60%
2: 8 Reps @65%
3: 6 Reps @70%
4: 4 Reps @75%
5: AMRAP @80%
Conditioning
AMRAP 15
20 Burpees
20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
40 Air Squats
Strength
E3MOM 15
5 Tempo Deadlifts @60 – 70% (:03 Eccentric and full reset on every rep)
10 Medicine Ball Hamstring Curls
Conditioning
3 Rounds
20 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12)
10 Each Arm Kettlebell Push Press (24/16) (Fx: 16/12)
75 Double Unders (Fx: 50) (Rx+: 100)
SATURDAY SQUAD WOD
AMRAP 30 with a Partner
1000/800m Row (FX: 800/600) (RX+: 1200/1000) (SC: 4:00 Cap)
20 Synchro Situps (RX+: 25/15 Weighted Situp) (SC: Accumulate 30)
30 Hang Squat Cleans (115/80) (FX: 95/65) (RX+: 135/95)
1000/800m Row (FX: 800/600) (RX+: 1200/1000) (SC: 4:00 Cap)
20 Synchro Situps (RX+: 25/15 Weighted Situp) (SC: Accumulate 30)
60 Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)