EMOM 6:
Minutes 1-3 Snatch Pull (75%/3)3
Minutes 4-6 Power Snatch (65%/2)3
With a partner, complete 1 round for time:
30 Box Jumps (24/20)
30 C2B Pull-ups
30 KB Swings (1.5/1 Pood)
30 Front Squats (115/80#)
30 T2B
30 Push Press (115/80#)
30 Deadlifts (115/80#)
30 Wallballs (20/14#)
30 Burpees
30 Double-unders
EMOMx8: 4 TTB + 6 1-arm DB snatch – you choose the weight (3/side)
Teams of 3:
AMRAP 25:
100 Cal Row, 50 Thrusters (75/45)
100 Cal Row, 50 Thrusters (95/55)
100 Cal Row, 50 Thrusters (115/65)
100 Cal Row, Max Thrusters (135/75)
65%/2+1
70%/2+1
75%/2+1
80%/2
85%/1
90%/1
(80%/1)3
AMRAP 15:
12 Box Jumps (30/24″)
9 Power Snatch (135/95#)
6 Bar Muscle-Ups
EMOM 8:
Odd Minutes: 5 TTB
Even Minutes: 5 OHS (Weight is Across) @75% of 1-RM
With a partner, complete 4 rounds total For Time:
21 Wallballs (20/14#)
18 Hang Power Snatches (75/55#)
15 Burpees Over the Bar
12 C2B PU
*Reps can be partitioned in any way desired.
Minutes 1-2 & 5-6: Rope Climb x 2 ascents (or rope climb progressions)
Minutes 3-4 & 7-8: L-Sit Hold x 60 seconds accumulated time
“Wise Men”
AMRAP 3:
Macho Man (135/95#)
Rest 3:00
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks
70%/8
75%/8
78%/8
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
In teams of 3 or 4, complete a 25 minute AMRAP of:
20 Wallballs (20/14)
20 Pullups
40 Double-Unders (80 Single-Unders)
20 Deadlifts (135/95)
20 Shoulder-to-Overhead (135/95)
Max Effort (Meters of Rowing)
*Partner 1 begins on the rower, partners 2/3/4 work through the chipper in order partitioning reps however desired.
*Partners can switch the rowing partner at any point, but reps can only be completed while the rower is moving.
25 Minute Max Effort (Meters) on the Rower
Hang Squat Clean:
4 x 3 at 70% – from mid thigh.
Complete as many reps as possible in 4 minutes of:
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00
Complete as many reps as possible in four minutes of:
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00
Complete as many reps as possible in four minutes of:
12-9-6:
Power Snatch (115/75#)
Burpee Box Jump Overs (24″/20″)
*Larger classes, alternate rest and work intervals.
*Complete as many reps as possible in 4 minutes, then rest for 4 minutes.
Set 1: 60%/3+1
Set 2: 65%/3+1
Set 3: 70%/3+1
Sets 4,5,6: (75%/3+1)3
*For example, set 1 is read as: 3 cleans + 1 jerk @ 60% of 1-RM.
*Stick to the percentages, reps are not touch and go. Drop from the top and perform as a set of singles.
2 Rounds Bergeron Beep Test
30/20 Cal Row or 20/15 Cal Bike
2 Rounds Bergeron Beep Test
30/20 Cal Row or 20/15 Cal Bike
2 Rounds Bergeron Beep Test
*Bergeron Beep Test = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees
Use extra class time after the WOD to work on specific skills or mobility!
*Possible skill work: Rowing technique, Pistols, Pull-ups, Lifts, T2B, Double Unders…
AMRAP 3:
15 Calorie Bike
15 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
12 Calorie Bike
12 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
9 Calorie Bike
9 Power Cleans (155/105#)
*Large classes, alternate rest/work 3 minute intervals.
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