Back Squat

5-5-3-3-2-2

*Build from 75% up to 90% for the last set of 2. Listen to your body and don’t overdo it.

Cindy
20 Minute AMRAP of:
5 Pull Ups
10 Push Ups
15 Air Squats

30 Minute AMRAP of:
800 Meter Run
8 Power Cleans (135/95)
10 Dead Lifts (135/95)
25 Double Unders/50 Singles

Endurance WOD (7:45a)
1 Mile Run
30 Burpee Box Jumps (24/20)
40 Kettlebell Swings (50/35)
50 Air Squats
40 Kettlebell Swings (50/35)
30 Burpee Box Jumps (24/20)
1 Mile Run

Community WOD (10:00a):
800 Meter Run
20 Burpee Box Jumps (24/20)
30 Kettlebell Swings (50/35)
40 Air Squats
30 Kettlebell Swings (50/35)
20 Burpee Box Jumps (24/20)
800 Meter Run

Ring Muscle Up Drills – ~20 Minutes
* Take time to go through drills and work on muscle up progression

Muscle Up Drills:
https://goo.gl/AvXNdn
https://goo.gl/2YQqfi
https://goo.gl/rCCZqT

3 Rounds for Time:
10 Clean & Jerks (135/95)
15 Push Ups
20 Sit Ups

5 Minute AMRAP:
20 Double Unders, 2 HSPU
20 Double Unders, 4 HSPU
20 Double Unders, 6 HSUP
*Continue adding 2 HSPU until 5 minutes expires

3 AMRAPs With Rest:
* Score is total reps for all 3

4 Minute AMRAP:
27/21 Calorie Row
27 Burpees
27 Chest-to-bar Pull Ups
4 Minute Rest

4 Minute AMRAP:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
4 Minute Rest

4 Minute AMRAP:
15/9 Calorie Row
15 Burpees
15 Pull Ups

10-minute EMOM:
2 Power Snatch @ 75%

15 Minute AMRAP:
20 Jumping Lunges
20 Hang Power Snatch (95/65)
20 Wall Balls (20/14)

Tempo Front Squats:
5×2 @65%:
3 seconds down, 2 second hold in bottom, up as fast as possible

Nancy-ish
5 Rounds for Time:
400 Meter Run
15 Back Squats (95/65)

For Time:
1000 Meter Row
40 Box Jumps (24/20)
40 Burpees
40 Sit Ups
40 Push Press (75/55)

Cool Down:
1 Mile Jog
* While running, think about crushing the week ahead of you. Set some small, achievable goals.

Endurance WOD (7:45a)

2 Rounds for Time:
50 Double Unders
15 Russian KBS (70/50)
25 Sit-ups
500 Meter Row
25 Med. Ball Squat Cleans (20/14)
800 Meter Run

Community WOD (10:00a)
20 Minute Partner AMRAP:
30 Burpees
20 Russian KB Swings
20 Sit-ups
500 meter Row
20 Med Ball Cleans
400 Meter Partner Wall Ball Carry
*No Rx weights. Split work as desired, but only one person works at a time, except Med Ball run

Tabata: Alternating Dumbbell Snatch
*Weight is athlete’s choice

Complete 3 Rounds for Time:
20 Burpees
15 Overhead Squats (95/65)
400 Meter Run
10 Power Cleans (95/65)