EMOM x 10 MINUTES
3 High Hang Power Clean
3 Above the Knee Power Clean
3 Below the Knee Power Clean
*Clean Complex with emphasis on cycling. Goal is to stay light/moderate and focus on bar path and breathing.
3 ROUNDS FOR TIME
Run 400m
10 Power Clean (155/105) (115/75)
25 Push-ups
(15 Min Hard Cap)
PARTNER WORKOUT
14 ROUNDS FOR TIME
(Teams of 2)
200m Run
3 Power Snatch (135/95)Rx+ | (95/65)Rx
*Partner 1 works while Partner 2 rests. Alternate each round. Each athlete completes 7 full rounds.
CASH OUT
3 ROUNDS, NOT FOR TIME
:40 Sit-ups
-Rest :20-
:40 Bicycle Kicks
-Rest :20-
:40 Hollow Hold
-Rest as needed-
ON A 15:00 CLOCK
Build to a Heavy 3 Rep Bench
AMRAP x 6 MINUTES
10/8 Calorie Row
12 Push-ups
14 Air Squat
-Rest 3:00-
REPEAT AMRAP!
AMRAP x 21 MINUTES
6/6 Uneven KB Front Rack Lunge
(70/53)Rx+ | (53/35)* Rx
15/12 Calorie Bike/Row
18 Toe to Bar
*Hold single KB in front rack on one side (opposite side unloaded). Complete six reps of lunge, switch bell to opposite side.
CASH OUT
5:00 EZ Pedal on Bike
5 x 3 (21X1)*
*Use same weight across for each set of 3 from last week’s heavy building set of 5
EMOM x 14 MINUTES
MIN 1 — 14 Burpee Over Bar
MIN 2 — 10 Back Squat (155/105) Rx+ | (115/85)Rx
ON A 15:00 CLOCK
Build to a Moderate-Heavy 5 Rep Push Press*
*Stay below 5RM and below “Heavy”. Bar should move fast and smooth.
WORKOUT
“Pushing Nancy”
5 ROUNDS FOR TIME
400m Run
15 Push Press (95/65)Rx or (115/75)Rx+
FOR TIME
400m Run
100 Double Unders
35 KB Front Rack Lunges (35/26)
25 Hand Release Push-ups
50 Up/Downs
25 H-R Push-ups
35 KB FR Lunges (35/26)
100 Double Unders
400m Run
For Time:
150 Wall-Ball Shots, 20# / 14#
For Time: 30 Snatches, 135# / 95#
Rest at least 5 minutes between workouts. Does not matter which WOD is done first.
FOR TIME
50-40-30-20-10
KB Swing (53/35)
Mountain Climbers
*20/15 Cal Row at end of each round
*Mountain climbers are counted 1L / 1R = 1 Rep
CASH OUT
5:00 Flow Stretching
AMRAP x 12 MINUTES
7 DB Front Squats (50/35)
7 Box Jump (24/20″)
*2 Burpees top of every minute, including 0:00
