Build to Heavy Double
*Bar comes from rack
3 Rounds for Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24″/20″)
1 Minute Pull-ups
1 Minute Bike Calories
1 Minute Rest
STRENGTH: Today we will be building to a Heavy Double Thruster. The bar will be coming from the rack. It will be a great time to really focus on breathing at the top of each rep, not only to stay tight but to start getting ready for the breathing during the WOD.
STRUCTURE: Athletes will complete 3 Rounds of 1 Minute max reps Thrusters, Power Cleans, Box Jump Overs, Pull-ups, and Bike Calories. Athletes will have 1 Minute of rest between each round.
STRATEGY: Athletes should aim to work for 0:45 leaving 0:15 to transition to the next movement.
SCALING: Athletes should choose a barbell weight they could complete 21+ reps unbroken.
SCORING: Athletes’ score will be the Sum Total Reps of All 3 Rounds.
Build to Heavy Single
1 Set of Max Reps @ 80% of Heavy Single
9 Burpees to Target (6″)
35 Double Unders
STRENGTH: Bench Press will be the focus of today’s strength session. We will be building to a Heavy Single, does not need to be a 1 rep max. We will then back down the weight to 80% and perform 1 set of max reps.
STRATEGY: Athletes should come out at a “warm up” pace during the WOD. Athletes should Burpee at a controlled pace and aim for unbroken sets of Double Unders. Athletes can pick up the pace at the halfway point and then again with 3 minutes remaining.
SCALING: Athletes should choose a number of Double Unders they can complete confidently in 2 sets maximum during the workout and unbroken when fresh. Today is a great day for athletes to practice Double Unders in the workout.”
10 Rounds For Time:
10 Wall Balls (20/14)
3 Deadlifts (315/225)
50 Meter Farmers Carry (50/35)’s
Time Cap: 30 Minutes
STRATEGY: Athletes should be able to complete Wall Balls in under 0:30, Deadlifts in under 0:30, and Farmers Carry in under 1:00. Where athletes will accumulate time today is during the transitions. Ideally, athletes should take 3-5 big breaths (0:10-15 max) between movements.
SCALING: Athletes should be able to complete Wall Balls unbroken, Deadlifts in 3 quick singles, and 50 Meter Farmers Carry unbroken when fresh but in the workout possibly taking a strategic break. Athletes should aim to finish between 20-30 Minutes.”
Rope Climb Ladder: 1-2-3-4-3-2-1
*4 Odd Object Toss Over Shoulder
after each set of rope climbs
Every 3 Minutes x 7 Sets:
5 Strict Pull-ups
10 Hand Release Push-ups
15 Box Step-ups (24″/20″)
Max Meter Bike Erg
STRENGTH: Our strength session today will be more of a skill session with some heavy tosses in between. We will be working on rope climbs as the main focus, with an odd object toss. Odd object can be slam ball or sandbag.
STRATEGY: Athletes should be able to complete 5 Strict Pull-ups in 2 quick sets under 0:30, 10 Hand Release Push-ups in under 0:30, and 15 Box Step-ups in under 0:30. Athletes should aim to have 1:00-1:30 on the Bike.
SCALING: Athletes should choose a number/variation of Pull-ups they can complete in 2 sets for 10 Rounds.
SCORING: Athletes’ score will be Total Meters Biked.
EMOM 7: 1 Hang Squat Snatch +
1 Squat Snatch
3 Rounds For Time:
500/400 Meter Row
400 Meter Run
30 Toes to Bar
Rest 3 Minutes Between Rounds
STRENGTH: Our Snath Complex today will be performed in an EMOM style, 7 minutes to build to a heavy complex. Each minute you will perform 1 Hang Squat Snatch + 1 Squat Snatch, goal is to hang onto the bar for both reps without dropping. Hang can be anywhere above the knee.
STRATEGY: Athletes should be able to complete 500/400 Meter Row in under 2:00, 400 Meter Run in under 2:00, and Toes to Bar in under 2:00.
SCALING: Athletes should scale the Row/Run distance they can complete each in 2:00. Athletes should choose a number/variation of Toes to Bar they can complete in no more than 6 sets during the workout. Athletes should aim to finish in 23-27 Minutes.
Part 1a: Clean
Build to A Heavy Double (Not Touch & Go)
Part 1b: Push Jerk
Build to A Heavy Double
On The Minute x 10:
3 Power Cleans
3 Front Squats
3 Push Jerks
STRENGTH: WE have a long strength session today with two movements. Part 1a+b, athletes will build to a heavy double Squat Clean and Push Jerk (or split). The clean does not need to be “Touch and Go”.
STRATEGY: Athletes should choose a weight they can complete all 10 Rounds.
SCALING: Athletes can go lighter and increase the reps to 5 Power Cleans, 5 Front Squats, 5 Push Jerks. SCORING: Athletes’ score will be their Lowest Completed Weight.
Front Rack Lunge:
Build to Heavy Double
1 Set of Max Reps @ 80% of Heavy Double
1 Set of Max Reps @ 70% of Heavy Double
*Two Lunges Each Side for Heavy Double
On The 1:30 x 10:
4 Strict Ring Dips
6 Front Rack Lunges (75/55)
4 Burpee Over Rower
Max Calorie Row
Rest 1 Minute Between Rounds
STRENGTH: We will be building to a Heavy Double Front Rack Lunge today. The heavy double will be two lunges on each leg. After finding that heavy double, we will back down the weight and perform a max out set at 80% and 70%.
STRATEGY: Athletes should be able to complete the Dips, Lunges and Burpees in a minute or under. This should leave at least 30 seconds to get as many calories as possible. This should be an all out sprint, with a minute rest after each round.
SCALING: Dips can be jumping or banded. Choose a weight on the lunges that each set can be performed unbroken and fast. Burpee can be scaled back in reps or not over the rower.