Author: snoridgecf

Front Squat 3-3-ME

Front Squat 3-3-ME

Use the heaviest weight you can for each set.
Rest as needed between sets.

Station Style – Row Calories, Medicine Ball Cleans and AbMat Sit-ups

5 rounds, 1 min per station, for reps:
Row Calories
Medicine Ball Clean, 20/14 lbs
AbMat Sit-up
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

E2MOM for 10 mins: Deadlift x 3

3 Deadlifts, pick load

Every 2 mins for 10 mins.

6 RFT: Deadlifts, Chest-to-bar Pull-ups and Run

6 rounds for time of:
6 Deadlifts, 225/155 lbs
9 Chest-to-bar Pull-ups
Run, 200 m

E2MOM for 12 mins: Snatch + Overhead Squat

1 Snatch + Overhead Squat, pick load

Every 2 mins for 12 mins.

5x RFT: Power Snatch, Box Jump Over, and Overhead Squats

5 rounds, each round for time, of:
10 Power Snatches, 95/65 lbs
10 Box Jump Overs, 24/20 in
10 Overhead Squats, 95/65 lbs

Rest 1 min between each round.

Lifting: Bench Press and Barbell Bent Over Row

Bench Press 7-7-7, using heaviest weight per set
Barbell Bent Over Row 7-7-7, using heaviest weight per set

Chipper: Row Cal, KB Swings, Push-ups, T2B, DB Devil Press, and MU

For time:
60/48 Row Calories
50 Kettlebell Swings, 53/35 lbs
40 Hand Release Push-ups
30 Toes-to-bars
20 Alternating Single Dumbbell Devil Press, 50/35 lbs
10 Ring Muscle-ups

Checkout: 21-15-9: Hollow Rocks and AbMat Sit-ups

21-15-9 reps, for time of:
Hollow Rock
AbMat Sit-up

Team WOD: AMRAP 20 mins: Run, Power Snatches and Air Squats

Complete as many rounds as possible in 20 mins of:
Run, 100 m
10 Power Snatches, 95/65 lbs
20 Air Squats

Solo WOD: 6 RFT: Air Squats, Run and Power Snatches

6 rounds for time of:
25 Air Squats
Run, 100 m
10 Power Snatches, 95/65 lbs

Overhead Squat 2-2-ME

Overhead Squat 2-2-ME

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 16 mins: Rope Climbs, Reverse Lunge Wall Balls, Sit-ups, and Run

Complete as many rounds as possible in 16 mins of:
1 Rope Climb, 15 ft
10 Reverse Lunge Wall Balls, 20/14 lbs, 10/9 ft
15 AbMat Sit-ups
Run, 100 m

Power Clean 1-1-1

Power Clean 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 10 mins: Power Cleans, Strict HSPU and Toes-to-bars

Complete as many rounds as possible in 10 mins of:
3 Power Cleans, 185/125 lbs
6 Strict Handstand Push-ups
9 Toes-to-bars

Pt. 1: AMRAP 7 mins: Thrusters and Burpees

Complete as many rounds as possible in 7 mins of:
7 Thrusters, 95/65 lbs
7 Burpees

Pt. 2: EMOM for 5 mins: Thruster

5 Thrusters, pick load
4 Thrusters, pick load
3 Thrusters, pick load
2 Thrusters, pick load
1 Thruster, pick load

Every 1 min for 5 mins.

E2MOM for 10 mins: Deadlift x 4

4 Deadlifts, pick load

Every 2 mins for 10 mins.

FT: Rows, Deadlifts and Pull-ups

For time:
Row, 1000 m
30 Deadlifts, 225/155 lbs
50 Pull-ups

Front Squat 4-4-ME

Front Squat 4-4-ME

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Run, Front Squats, and Hand Release Push-ups

For time:
Run, 400 m
21 Front Squats, 95/65 lbs
21 Hand Release Push-ups
Run, 400 m
18 Front Squats, 95/65 lbs
18 Hand Release Push-ups
Run, 400 m
15 Front Squats, 95/65 lbs
15 Hand Release Push-ups
Run, 400 m
12 Front Squats, 95/65 lbs
12 Hand Release Push-ups