Community. Coaching. Caring.
Snatch 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Full squat. Re-grip as necessary. 18 Minutes total.
For time:
40 Wall Balls, 20/14 lbs, 10/9 ft
Run, 400 m
40 Push-ups
Run, 400 m
40 Push Press, 45/35 lbs
Run, 400 m
40 Box Jumps, 24/20 in
Run, 400 m
Complete as many rounds as possible in 20 mins of:
Run, 200 m
3 Deadlifts, 115/85 lbs
5 Hang Power Cleans, 115/85 lbs
7 Push Jerks, 115/85 lbs
Partner workout. While one person runs, the other does an AMRAP of 3,5,7. When the running partner returns, he picks up the AMRAP exactly where the other partner left off.
Squat Clean + 1 Front Squat
1-1-1-1-1
Use this complex to warm up for a heavy front squat.
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able. Adjust the workout as needed when logging your score.
Clean from floor. (185/135) scale to 1 Rope climb every 2 min. To have time to squat.
5 rounds for time of:
6 Thrusters, 135 lbs
12 Push Up (Rings)s
Run, 200 m
Rest 1 min
High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 7 mins of:
10 Toes To Bars
20 Ball Slams, 9 kg
30 Air Squats
(30/20# slam ball)
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
NOT a 5RM, warm up to 3 heavy sets of 5 for the Hero WOD, but do not attempt a max prior to this WOD.
Complete as many rounds as possible in 18 mins of:
Run, 200 m
9 Deadlifts, 275/185 lbs
6 Burpee Bar Muscle Ups
Sub banded Burpee bar muscle ups or choose other AMRAP.
Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
New athletes should push jerk.
3 rounds for time of:
15 Handstand Push-ups
30 Box Jumps, 24/20 in
Run, 400 m
Sub is box pike HSPU, strict DB or KB Press.
Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Share racks. 20 min.
7 rounds for time of:
10 Wall Balls, 20 lbs
10 Pull-ups
Post total time.
OnRamp should scale to 5 rounds and focus on light WB throws with full ROM.
Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
For time:
45 Double Unders
9 Squat Cleans, 225/135 lbs
60 Double Unders
12 Power Cleans, 205/125 lbs
75 Double Unders
15 Hang Power Cleans, 155/105 lbs
Deload as you go.
As a Team of 2 complete for time:
40 Front Squats (115#/75#)
50 Partner Med Ball Situps (20#/14#)
40 Partner Wall Ball (20#/14#)
50 Pull-ups
40 Hang Power Cleans (115#/75#)
50 Overhead Walking Lunge With Plates (45#/25#)
* Share work with your partner. Split reps as you see fit except for sit-ups and wall ball.
** Alternate each rep for partner med ball sit-up and partner wall ball.
Post total time.