10 Minutes – Push, Swing, Jump
10 Minute AMRAP
15 Push Press (75/55)
30 Kettlebell Swings (50/35)
60 Double Unders
15 Push Press (75/55)
30 Kettlebell Swings (50/35)
60 Double Unders
Clean Complex EMOM
8 Minute EMOM:
1 Clean High Pull
1 Squat Clean
*Build throughout, up to 90% of Squat Clean 1RM
*Goal of long pull is to make barbell float with hip hinge
1 Clean High Pull
1 Squat Clean
*Build throughout, up to 90% of Squat Clean 1RM
*Goal of long pull is to make barbell float with hip hinge
Run 1 mile
Run 1 mile
Saturday Endurance WOD (7:45am)
800 Meter Row
40 Wall Balls (20/14)
40 Kettlebell Swings (50/35)
40 Burpees
800 Meter Row
40 Wall Balls (20/14)
40 Kettlebell Swings (50/35)
40 Burpees
800 Meter Row
Saturday Community WOD (10:00am)
400 Meter Row
30 Wall Balls
30 Kettlebell Swings
30 Burpees
400 Meter Row
30 Wall Balls
30 Kettlebell Swings
30 Burpees
400 Meter Row
15 Minutes Handstand Walk Practice
Handstand Walk: Max Distance
Friday Comin’ At Ya!
4 Rounds for Time:
400 Meter Run
10 Handstand Push-ups
10 Toes-to-bar
400 Meter Run
10 Handstand Push-ups
10 Toes-to-bar
Deadlift 5-3-2-1-1
Deadlift for load:
#1: 5 reps @ 70%
#2: 3 reps @ 75%
#3: 2 reps @ 80%
#4: 1 rep @ 85%
#5: 1 rep @ 90%
#1: 5 reps @ 70%
#2: 3 reps @ 75%
#3: 2 reps @ 80%
#4: 1 rep @ 85%
#5: 1 rep @ 90%
One Minute at a Time
3 Rounds for Reps
Minute 1 – 50 Double Unders
Minute 2 – 20 Walking Lunges
Minute 3 – 15 Hang Power Cleans (75/55)
Minute 1 – 50 Double Unders
Minute 2 – 20 Walking Lunges
Minute 3 – 15 Hang Power Cleans (75/55)
RX+ (95/65)
*Score is total reps – total of 255 possible
Run 1 mile
Run 1 mile