Category: WOD

Front Squat 1-1-1

Front Squat 1-1-1

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

Alt EMOM 21 mins: Bike Cal, Med Ball Sit-ups, and Squat Cleans

Every 1 min for 21 mins, alternating between:
8/6 Bike Calories
12 Med Ball Sit-ups, 14/10 lbs
4 Squat Cleans, 135/95 lbs

Shoulder Press 1-1-1

Shoulder Press 1-1-1

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

AMRAP 15 mins: Push Press, Burpee Box Jumps and Run

Complete as many rounds as possible in 15 mins of:
15 Push Press, 95/65 lbs
10 Burpee Box Jumps, 24/20 in
Run, 400 m

Lifting: DB Bench Press and DB Bent Over Row

Dumbbell Bench Press 12-12-12, using heaviest weight per set
Dumbbell Bent Over Row 12-12-12, using heaviest weight per set

AMRAP 10 mins: Toes-to-bars, KB Swings and Wall Balls

Complete as many rounds as possible in 10 mins of:
10 Toes-to-bars
10 Kettlebell Swings, 53/35 lbs
10 Wall Balls, 20/14 lbs

Clean & Jerk 3-2-1-1-1

Clean & Jerk 3-2-1-1-1

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

E3MOM for 21 mins: Clean & Jerks and Run

Every 3 mins for 21 mins do:
5 Clean & Jerks, pick load
Run, 200 m

Back Squat 5-5-ME

Back Squat 5-5-ME

Use the same weight for each set.
Rest as needed between sets.

5 RFT: Run, Deadlifts and Back Squats

5 rounds for time of:
Run, 200 m
15 Deadlifts, 135/95 lbs
10 Back Squats, 135/95 lbs

Shoulder Press 2-2-ME

Shoulder Press 2-2-ME

Use the same weight for each set.
Rest as needed between sets.

3 RF-ME / 1 min Stations: Bike Cal, Handstand Push-ups, Box Jumps, and Alt DB Snatches

3 rounds, 1 min per station, for max reps of:
Bike Calorie
Handstand Push-up
Box Jump, 24/20 in
Alternating Dumbbell Snatch, 50/35 lbs
Rest 1 min

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

Front Squat 2-2-2

Front Squat 2-2-2

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

AMRAP 20 mins: DB Farmers Carries, DB Front Squats, Burpees, and Bar Muscle-ups

Complete as many rounds as possible in 20 mins of:
Dumbbell Farmers Carry, 50/35 lbs, 100 ft
10 Dumbbell Front Squats, 50/35 lbs
10 Burpees
5 Bar Muscle-ups

Team WOD: AMRAP 24 mins: Double Unders, Deadlifts, Hang Power Cleans, Push Jerks and C2B Pull-ups

Complete as many rounds as possible in 24 mins of:
60 Double Unders
50 Deadlifts, 135/95 lbs
40 Hang Power Cleans, 135/95 lbs
30 Push Jerks, 135/95 lbs
20 Chest-to-bar Pull-ups

Solo WOD: 5 RFT: Double Unders, Deadlifts, Hang Power Cleans, Push Jerks and C2B Pull-ups

5 rounds for time of:
30 Double Unders
14 Deadlifts, 135/95 lbs
12 Hang Power Cleans, 135/95 lbs
10 Push Jerks, 135/95 lbs
8 Chest-to-bar Pull-ups

Lifting: Deadlifts and Strict Pull-ups

Deadlift 3-3-3-3, using heaviest weight per set
Strict Pull-up 3-3-3-3, using heaviest weight per set

Opt. 1: FT: DB Deadlifts, T2B, Box Step Ups, Single DB Thrusters

For time:
50 Dumbbell Deadlifts, 50 lbs
50 Toes-to-bars
50 Box Step-ups, 24 in
50 Single Arm Dumbbell Thrusters, 50 lbs

Opt. 2: FT: DB Deadlifts, Sit-ups, Box Step Ups, Single DB Thrusters

For time:
50 Dumbbell Deadlifts, 50/35 lbs
50 AbMat Sit-ups
50 Box Step-ups, 24/20 in
50 Single Arm Dumbbell Thrusters, 50/35 lbs

Time cap: 20 mins