Partner WOD
400 Air Squats
300 Sit-ups
200 Push-ups
100 Pull-ups
50 Burpees
– Break up as determined by partners.
– 1 partner works at a time.
– Must complete sequentially.
– Can wear a weight vest if so choose
20 DU
200m Run
40 DU
400m Run
60 DU
800m Run
80 DU
400m Run
100 DU
200m Run
TABATA: 8 RNDs (4min)
Work :20 / :10 Rest
Tabata #1 – Alternate moves (4min)
BB Curls
Band Tri Push-Downs
Rest 1 min
Tabata #2 – Alt. moves (4min)
Planks
Sit-ups
2 Power Clean + 1 Split Jerk
EMOM x 7 minutes
– Keeping this short and light.
– Focus on position and stick the landing.
– Keep weights close to change quick
– Use pads if need
– Aim for 70-75% of Clean
10-9-8-7-6-5-4-3-2-1:
Handstand Push-Ups (or 1 abmat – can kip)
Pull-Ups (band-assist if need)
Scale
10-9-8-7-6-5-4-3-2-1:
Dumbbell Strict Press
Ring Row
Rx+:
Strict HSPU
Weighted Pull-ups (of any weight) (score heaviest DB)
Time cap 17 min
This one will get tough fast!
– Although this workout is for time, the rest in between sets will be important!
– If a good scale is not picked, you will get time capped – that’s ok.
– Rest before fatigue sets in, especially on the HSPU.
– Complete control is imperative.
– For the Pull-Ups, it is a better choice to clearly pass the chin over the bar with a LIGHTER LOAD, than barely make it with a heavier load.
– Train through a strong range-of-motion.
HSPU:
– Aim for 2-4 max sets on every set.
Pull-ups:
– To load the Pull-Up, place DB between the legs.
– Pick a number of reps that will allow for 2-4 breaks at all times.
Snatch Complex
1 Power Snatch + 2 Overhead Squat
Every :90 x 7 RNDs (10:30)
2 Reps of the above complex
(Total of 2 snatches & 4 OHS )
AMRAP 10min
30 DU
15 Power Snatch
75/55/45/35
– A light bar for this burner
– Should be able to Power Snatch f0r 15 Unbroken when fresh
– Break up into 2-3 sets
2sec Pausing Front Squat
Warm-up: 5-4-3
Work-set: 2-2-2-2-2
Drop-set: 10 @ 50%
– Aim for +5-10# Heavier than last week
150m Row
10 Barbell Reverse Lunge
250m Row
20 Barbell Reverse Lunges
550m Row
30 Barbell Reverse Lunges
95/75/65/43/35
“The only person you are destined to become is the person you decide to be.”
– Ralph Waldo Emerson
Pausing Bench Press – 2sec
Warm-up: 5-4-3
Work-set: 5-5-5 (Pausing)
Drop-set: 10@ 50%
– Slow and controlled
– Full stop in bottom
– Grab a spot if need on heavy sets
– Aim for your 7 weight for pause 5
10 RNDs
6 L-Kips
6 Push-ups
6 V-ups
4x
500m Row (1k pace)
– Rest 2 min
– Drive through mid-foot
– Find connection with rower
– Be smooth
3 RNDs
200m run
20 Push-ups
20 Power Cleans
200m run
115/105/95/75/65/45
– Building Push-up volume. Pick option for 2-3 sets on the push-up.
– Lighter weight on the P. Cleans to cycle them – 2-3 sets
– 2 x 200 = 400 – (same same but different)
AMRAP 20:
Max Calorie Bike/Row in 18min
Every 3 Minutes [Starting at 0:00]:
50 DU // 100 SU
12 Burpees
– Cap DU :40s
“Foundations”
30min EMOM x 5 RNDs
(Work :30s / :30s Rest)
Min1: Handstand Push-ups
Min2: Hollow Hold
Min3: Rest – PVC Pass Throughs
Min4: Thrusters
Min5: Pull-ups
Min6: Rest
– HSPU strict or kipping
– Use your Fran weight +10-20#
– Band Assist Pull-ups – (5 minimum)
– Can kip pull-ups
Extra if time:
50 BB Curls
Every break 20 band Tricep-Push-downs
