Push Press
1 x 6 with barbell
1 x 6 @ 50%
1 x 6 @ 60%
3 x 5 @ 70%
Front Rack Lunges
W/U Set 1: 6 per leg with light weight
W/U Set 2: 6 per leg with mod weight
3 x 1:20 (four 20 sec mini-sets of 3 per leg at baseline weight)
*Rest ~2:00 after 1:20 interval.
2 Minute AMRAP:
2 KB Swings (50/35)
2 Goblet Squats (50/35)
*Keep adding two reps per movement until time ends.
Complete 3 Rounds for Max Reps:
1 Minute of Power Cleans (135/95)
*Rest 1 minute
1 Minute of Calorie Row
*Rest 1 minute
1 Minute of Chest to Bar Pull-ups
*Rest 1 minute
Endurance WOD (7:45a)
“Fat Amy”
Complete for Time:
50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Lunges, alternating legs
10 Burpees
20 KB Swings (50/35)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 KB Swings
10 Burpees
30 Lunges, alternating legs
10 Burpees
40 Sit-ups
10 Burpees
50 Air Squats
Community WOD (10:00a)
“Partner Fat Amy”
Complete the work (above) with a partner dividing work as desired. One person works at a time.
Push-Pull Tabata: alternate between a push and a pull motion
*4 intervals of each
Option #1: Find your Baseline Weights for the current Strength Cycle:
3 RM Push Press
Weighted Front Rack Lunges, in place: must be able to keep proper form and tempo for 6 reps per leg
Option #2:
Push Press
1 x 8 with barbell
1 x 8 @ 50% (of 1RM)
3 x 8 @ 60%
Front Rack Lunges
W/U Set 1: 6 per leg with light weight
W/U Set 2: 6 per leg with mod weight
3 x 1:00 (three 20 sec mini-sets of 3 per leg at baseline weight)
*Rest ~2:00 after 1:00 interval.
10 Minute EMOM:
1 Snatch Deadlift with 3 sec pause above knee + 1 Hang Power Snatch + 1 Overhead Squat
*Focus on form; increase weight each round if desired
14 Minute AMRAP:
2 Hang Power Snatch
8 V-ups
10 Front Squats
*Load barbell with 50% of 1RM Power Snatch
Complete 3 Rounds with a Partner:
Row 250 meters
*Partner 1 rows while Partner 2 holds two KBs (50/35) in the front rack position with handles touching. When Partner 1 finishes the row, the athletes switch. Round 1 is done with Partner 2 finishes the 250m row. Athletes can only row while their partner is holding the KBs in the front rack position. If the KBs comes down from the front rack position, the person rowing must stop.
*Rest 1 minute after the 3 rounds.
400 meter KB Farmer’s Walk (50/35): *One set of KBs per pair. Partners can break this up any way they want to accumulate 400 meters.
Option #1: Find your Baseline Weights for the current Strength Cycle:
3 RM Push Press
Weighted Front Rack Lunges, in place: must be able to keep proper form and tempo for 6 reps per leg
Option #2:
Push Press
1 x 8 with barbell
1 x 8 @ 50% (of 1RM)
3 x 8 @ 60%
Front Rack Lunges
W/U Set 1: 6 per leg with light weight
W/U Set 2: 6 per leg with mod weight
3 x 1:00 (three 20 sec mini-sets of 3 per leg at baseline weight)
*Rest ~2:00 after 1:00 interval.
3 Minute AMRAP:
Ball Slams (30/20)
Cash In: 800 meter Run
Complete 3 Rounds for Time:
21 Double Unders
18 KB Swings (50/35)
15 Box Jumps (24/20)
12 Wall Ball Shots (20/14)
9 Push-ups
6 Pull-ups
3 Burpees
Cash Out: 800 meter Run
Endurance WOD (7:45a)
“Lumberjack 20”
Complete for Time:
20 Deadlifts (275/185)
400 meter Run
20 KB Swings (70/50)
400 meter Run
20 Overhead Squats (115/75)
400 meter Run
20 Burpees
400 meter Run
20 Chest to Bar Pull-ups
400 meter Run
20 Box Jumps (24/20)
400 meter Run
20 DB Squat Cleans (40/30)
400 meter Run
Community WOD (10:00a)
Complete for Time:
10 KB Deadlifts
200 meter Run
10 KB Swings
200 meter Run
10 Goblet Squats
200 meter Run
10 Burpees
200 meter Run
10 Pull-ups or Ring Rows
200 meter Run
10 Box Jumps or Step-ups
200 meter Run
Option #1: Find Baseline numbers for Push Press & Weighted Front Rack Lunges (in place)
Option #2: Session #1 of Strength Cycle
and
7 Minute AMRAP:
15/12 Calorie Row
15/12 Push-ups