Bench Press 3-3-3-3-3
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Every 1 min for 10 mins: Squat Cleans, Hang Squat Cleans and Split Jerks
Every 1 min for 10 mins: Squat Cleans, Hang Squat Cleans and Split Jerks
Every 1 min for 10 mins do:
1 Squat Clean, pick load
1 Hang Squat Clean, pick load
1 Split Jerk, pick load
Every 1 min for 10 mins: Power Cleans, Hang Power Cleans and Push Jerks
Every 1 min for 10 mins: Power Cleans, Hang Power Cleans and Push Jerks
Every 1 min for 10 mins do:
1 Power Clean, pick load
1 Hang Power Clean, pick load
1 Push Jerk, pick load
Complex must be UB EMOM.
Weighted Pull Up 3-3-3-3-3
Weighted Pull Up 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Scale to strict pull-ups
Snatch and Muscle Up Mash Up
Snatch and Muscle Up Mash Up
On the Minute for 10 Minutes
Odd: Max Unbroken Touch and Go Power Snatches (135, 95)
Even: 4 Muscle Ups/15 pull ups
Even minutes (2, 4, 6, 8, 10) choose either 4 MU or 15 Pull-ups for RX. Scale to 2MU or 4 Strict Pull-ups. Scale #2 to 1 MU/2 Strict Pull-ups.
Every 1 min for 10 mins: Power Cleans, Hang Squat Cleans and Front Squats & Row 2 km TT
Every 1 min for 10 mins: Power Cleans, Hang Squat Cleans and Front Squats
Every 1 min for 10 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
Team up. EMOM both partners will complete this complex. One goes in first 30 sec., other partner goes in second 30 sec.
Overhead Squat 5-5-5 & AMRAP 20 mins: Pull Up (Chest To Bar)s, Ring Dips and Overhead Squats
Overhead Squat 5-5-5
Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
From the rack, 15 min. max
AMRAP 20 mins: Pull Up (Chest To Bar)s, Ring Dips and Overhead Squats
Complete as many rounds as possible in 20 mins of:
5 Pull Up (Chest To Bar)s
10 Ring Dips
15 Overhead Squats, 95 lbs
For OnRamp grads: scale to 15 min. and sub ring row, push ups.
Power Clean 3-3-2-2-1-1-1 & 6 RFT: Power Cleans and 200 m
Team WOD: Rows, Burpee Box Jumps, Power Cleans, Sit-ups, KB Swings, Run
Team WOD: Rows, Burpee Box Jumps, Power Cleans, Sit-ups, KB Swings, Run
As a Team of 2 Complete For Time:
1500m Row
30 Burpee Box Jumps (24"/20")
50 Power Cleans (135#/95#)
100 AbMat Sit-ups
150 Kettlebell Swings (53#/35#)
800m Medicine Ball Run (20#/14#)
* One box, one bar, one KB, one medball
** Alternate work, break up reps however you want as a team. Run as a team, share med ball.
Post total time.
Strict Pull-ups : Max Set & "FGB Style" – Shoulder-to-Overheads, Double Unders and Air Squats
Strict Pull-ups : Max Set
A single set of Strict Pull-ups for max reps.
Pre WOD. One max effort set. Work in during Push Press
"FGB Style" – Shoulder-to-Overheads, Double Unders and Air Squats
3 rounds, 1 min per station, of:
Shoulder-to-Overhead, 95/65 lbs
Double Under
Air Squat
Rest 1 min
Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.