Warm-up

6 rounds

30 min Row @ easy pace

30 sec Row @ hard pace

Then movements with an empty barbell

15 good mornings

15 deadlifts

15 shrugs

Strength:

Clean Grip Deadlift + Squat Clean 

4 sets of (3+1) 

85% of 1RM Clean

Metcon:

Max effort every minute  of work

1 minute, Clean & Jerk, 135/95 

2 minutes of rest 

1 minute, Row/Bike

2 minutes of rest 

1 minute, Clean & Jerk, 135/95 

2 minutes of rest 

1 minute, Row/Bike

2 minutes of rest 

1 minute, Clean & Jerk, 135/95

2 minutes of rest 

1 minute, Row/Bike

Warm-up

Calf/ham/quad stretch

PVC movements

10 Muscle Snatch

10 Snatch Grip Press

10 Overhead Squats

10 Snatch Balance

10 Zots Press

Strength

Power Snatch + Overhead Squat

5 Sets of (2+2)

Work up to a heavy weight

Metcon

(Partner Wod)

800m Farmers Carry

80 Pull-ups

600m Farmers Carry 

60 KBS

400m Farmers Carry 

40 T2B

200m Farmers Carry

20 HSPU

Warm-up

3 rounds for quality

200m Run

20 Air Squats

20 Alternating Lunges

Strength:

Back Squats

3 sets of 5 

Sets should be heavier than 1 July

Metcon:

For time

100 double-unders

25 toes-to-bars

25 deadlifts

50 box jump overs

Men use 225 lb. for deadlifts and a 24-in. box.

Women use 155 lb. for deadlifts and a 20-in. box.

Warm-up

400m run

Then 3 rounds for quality

8 Push-ups

4 Strict Pull-ups

2 Strict Hand stands

Strength:

Strict Press 4 sets of 3

Push Press 3 sets of 5

Push Jerk 2 sets of 7

Athletes pick loads to focus on form.

Metcon:

2000m Row

10 KBS every minute until you complete the row. 

Warm-up

400m Run

Then rounds for quality

300m row

10 superman’s

10 hollow rocks

Strength:

30 Muscle ups for time

Metcon:

20 Squat Cleans 135/95 lb)

2000m Row

20 Clean&Jerks 135/95 lb

Warm-up

Calf/ham/quad stretch

PVC movements

10 Muscle Snatch

10 Snatch Grip Press

10 Overhead Squats

10 Snatch Balance

10 Zots Press

Strength:

Hang Power Snatch

Find your 1 RM Max

Then decrease weight by 20 lbs for 3 sets of 3

Metcon:

AMRAP 9

10 Thrusters 

10 Over Head Squats

10 Front Rack lunges

10 Burpees

95/65 lbs

Warm-up

Squat movement Prep

Strength:

Front Squat

5 sets of 5

Heaviest weight possible for all reps

Then

Weight Pull-ups

3 sets of 8

Same weight from previous week

Metcon:

“Diane”

21-15-9 Reps For Time

Deadlift (225/155 lb)

Handstand Push-Ups

(14 Minute Time Cap)