500m Row
3 Rounds:
20 Jumping Jacks
15 Mountain Climbers
10 Box Step-Ups (24/20)
5 Inch Worms with 1 Push-Up
3 x 5 Squat Clean w/ 3 Second Pause at Bottom of Squat
3 RFT:
21/16 Cal Assault Bike (Sub: 26/21 Cal Row)
16 KB Swings (70/55)
3 Squat Cleans (225/155) *or 80-85% of 1RM
Rest 1:00 Between Rounds
18:00 CAP
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
Find 1Rep Max.
Warm-up: 5-5-3-3-2
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
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BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Power Snatch + Snatch
2 x (2+2)
2 x (1+2)
2 x (1+1)
2 x (0+1)
12:00 EMOTM
Odd: 10 OHS (115/85)
Even: 45s Max Cal Row
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
Back Squat
5 x 10
*From ground
**Build each set
21:00 EMOTM
A) Max Effort DUs
B) 2 Bear Complex (155/105)
C) 20 V-Ups
400m Run or 500m Row
20 PVC Pipe Passthroughs
-2 rounds-
10 Scap Raises
10 Cossack Squats
10 Straight Arm Plate Raises
10 Squat + Calf Raise
10 Side Arm Plate Raises
“Atalanta”
For Time (Partner WOD):
1 Mile Run
100 HSPU*
200 Pistols**
300 Pull-Ups
1 Mile Run
*Scale: Pike Push-ups, Seated DB Strict Press
**Scale: Pistol w/ Box, Air Squats
Time Cap: 45min
Line Drills (Down and Back):
High Knees
Butt Kickers
Toy Soldiers
Quad Stretch
Hip Openers (Knee to Chest then Rotate Out)
Super Mario
Side Shuffle
Karaoke
Bear Crawl Down / Duck Walk Back
Burpee Broad Jump (Down Only)
WU: 10 – 10 – 8 – 5
WS: 3 – 3 – 3 – 3 – 3 – 3
For Time:
21-15-9
Romanian Deadlifts (135/95)
Shoot Throughs (on boxes, parallettes, stacked plates)*
*1 Shoot Through = back and forth
—-Rest 2min—-
Then,
30-20-10
Russian KBS (55/35)
Wall Balls (20/14)
500m Row
3 Rounds:
20 Jumping Jacks
15 Mountain Climbers
10 Box Step-Ups (24/20)
5 Inch Worms with 1 Push-Up
WU: 10 – 10 – 8 – 5
WS: 5 – 5 – 5 – 5 – 5
For Time:
200m Run with each round
11-9-7-5-7-9-11
Box Jump Over (24/20)
Front Squats
Front Squat weight: (11=155/110, 9=185/135, 7=205/145, 5=225/155)
* Done off the rack
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
Pause at parallel/bottom of the squat for 3 seconds, then explode up
2.5min EMOM (8 Rounds):
200m Row
2 Bar Muscle-Ups*
3 Shoulder-to-Overhead (185/135)
*Scale: 4 Chest-to-Bar Pull-Ups + 4 Ring Dips
400m Run or 500m Row
20 PVC Pipe Passthroughs
-then 2 rounds-
10 DB Strict Press
10 DB Squats
10 DB Lunges
10 DB RDL
10 Rounds for Time:
30 DU (Scale: 2X Singles)
6 AbMat Sit-Ups w/ DB
6 DBs Hang Clean and Jerk (50/35)
9 Leg Raises w/ DB
9 Burpees
35 Minute AMRAP
Teams of 2
6 Power Snatch (135/95)
8 Strict Sit-Ups
10 Hand Release Push-Ups
*partners switch off rounds
*while one partner is working the other partner is holding a plank
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