SKILL
1k Row For Time
WOD
100 Double Unders
75 Russian Twists 20/14
50 Push Ups
75 Russian Twists
100 Double Unders
With a Twist
Jump Dead
STRENGTH
Clean and Jerk
3-3-2-2-1-1-1
3 second pause at the bottom of squat and bottom of split until singles
WOD
AMRAP 15
30 lateral bar jumps
20 Deadlift 135/95
10 Pull ups
Go Time!
CHALLENGE
Max Plank Hold (Push up position)
Max Bar Hang
Max Wall Sit
WOD
100 Wall Balls 20/14
5 burpees at the start of each minute including 0:00
Fit couples ❤️💪🏼
Tea Kettle
STRENGTH
Power Clean
3-3-2-2-1-1-1
- 2 sec pause right above knee
Increase weight each set
WOD
21-15-9
Double KB Reverse Lunge 53/35
KB Swings
Rest 3 minutes
21-15-9
Power Snatch 95/65
T2B
PB + Jerks
SKILL
Kipping Ring Dip
3-5 sets at 10 Reps
WOD
AMRAP 20
In Partners of 2
400 m Run
20 Clean and Jerks 135/95
20 Lateral OTB Burpees
One partner works at a time.
Partition reps in any way but each partner must do half the reps per movement
Blue
STRENGTH
3 Rounds for Max Reps
Body weight bench press
Pull ups
Rest as needed between rounds!!!!
WOD
4 RFT
50 Double-Unders
40 Sit Ups
30 Box Jumps 24/20
20 Alternating DB Snatch 50/35
20 MIN TIME CAP!
R.I.P Kevin ❤️
On Tap
STRENGTH
Hip Clean
5 x 3
Increasing weight each set
WOD
2 Rounds for Reps
2 min Push Press 95/65
- Rest 1 minute
2 minutes of Front Squats 155/95
-Rest 1 minute
2 min Deadlifts 225/155
-Rest 1 minute
Body Work
WE ARE ON ANOTHER CYCLE!!
For the next 6 weeks we will be doing a Clean Cycle!
Bring your numbers with you! If you don’t know what your 1 RM is for a Clean you will find out at the end of the cycle - so keep track of your numbers!!
STRENGTH
Front Squat
6 x 5 @ 70%
WOD
20 HSPU
30 T2B
40 Cal Row
30 DB Box Step-Overs 40/30
20 DB Thrusters 40/30
