Strength/Skill
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
WOD
Six sets for max reps of:
20 seconds of Kettlebell Swings
10 seconds of Rest
20 seconds of Burpees
10 seconds of Rest
Strength/Skill
Four sets of:
Deadlift x 5 reps (aim for all sets within 90% of 5-RM)
Rest 20 seconds
Box Jumps x 20 reps (as quickly as possible)
Rest 2 minutes
Push Press x 3 reps
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
WOD
Six sets for max reps of:
20 seconds of Kettlebell Swings
10 seconds of Rest
20 seconds of Burpees
10 seconds of Rest
Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95%
B.
Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 90-95%
C.
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes
Increase load each set, working to the heaviest 5-rep set possible.
D.
Three sets for times of:
135/95 Squat Clean x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 2 minutes
WOD
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Supinated-Grip Pull-Ups x 5-7 reps @ 21X1
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds
WOD
For time:
40 Wall Ball Shots
400 Meter Run
20 Burpees
400 Meter Run
40 Wall Ball Shots
A.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 85-95%
B.
Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 85-90%
C.
For times:
185/135 lb Ground to Overhead x 10 reps
Rest 2 minutes
155/105 lb Ground to Overhead x 10 reps
Rest 2 minutes
135/95 lb Ground to Overhead x 10 reps
D.
Six sets for times of:
20 Double-Unders
15 Wall Ball Shots (30/20 lb)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
