Teams of 2
20 MIN AMRAP
2 Clean and Jerks (85% of 1RM), 4 Rope Climbs (sub 3 lowers), 10 HSPU
4 Clean and Jerks (85% of 1RM), 4 Rope Climbs (sub 3 lowers), 10 HSPU
6 Clean and Jerks (85% of 1RM), 4 Rope Climbs (sub 3 lowers), 10 HSPU
8 Clean and Jerks (85% of 1RM), 4 Rope Climbs (sub 3 lowers), 10 HSPU
10 Clean and Jerks (85% of 1RM), 4 Rope Climbs (sub 3 lowers), 10 HSPU
All Classes
21 – 18 – 15 – 12 – 9
Toes to Bar
Wallballs (20/14)
50 Double-Unders after each round
4 Rounds
3 Minute AMRAP (30 sec rest between rounds)
Run 200m or Row 175m
9 Thrusters 95/65#
6 Pullups (sub ring rows)
Accessory Work
3 sets:
OH DB carry – 4 laps right arm/4 laps left arm
Skill Work
Sweat Class
Same as above with KB or DB Thrusters
Skill Work
Remember Kids Class at 4:00, Sweat at 5:00,
Oly Lifting at 6:00 and Yoga or WOD at 7:00
Gymnastics
3 rounds for time: 30 sec on 30 sec rest
30 sec Strict Chin ups
30 sec Shoot Throughs on Parallettes
30 sec Tuck Ups
30 sec Tuck or L-Hang from the Bar
The Admiral
3 Rounds:
20 Burpee Pull-Ups
20 Front Squats 155/105#
20 Box Jumps 24/20″
Sweat Class
7 Rounds
:30 Work/:30 Rest for max reps:
1) Row for Calories
2) Burpees Jump to a Target
3) Double Russian Kettlebell Swings
4) Wall Balls
5) Box Jumps with Step Down
Basics Class
Focus: Press
21-15-9:
Deadlift (275/185)
Strict Ring Dips
#1 – AMPRAP 15
5 TTB
10 Hand Release Push Ups
15 Wall Balls (20#/14#)
OR
#2 – “T.O.P.” Hero WOD
15-12-9-6-3:
Power Cleans (135#/95#)
Pull Ups
Front Squats (135#/95#)
Conditioning
3 Rounds:
15 Kettlebell Swings (70/53)
30 Calorie Row
45 Double-Unders
OR
1000m Row, into:
4 RFT
20 KBS, 70/53
60 Double Unders
Then, 1000m Row
Strength
Front Squats
Heavy 3×3
AMRAP 20
Teams of 2
5 Strict Pull-Ups
10 Box Jumps 24/20″
15 Back Squats 135/95#
Sweat Class
12-11-10-9-8-7-6-5-4-3-2-1
One arm DB Snatch
Situps
Wall Ball
At the top of each minute do 3 Burpees.
Basics Class at 7pm
