Strength: Front Squat (4×7) Front Squat 4×7@~70% WOD: (5 Rounds for reps) On a 25-minute clock: 5 min AMRAP 10 strict pull-ups 20 push-ups 30 squats 5 min AMRAP 8 strict pull-ups 16 push-ups 24 squats 5 min AMRAP 6 strict pull-ups 12 push-ups 18 squats 5 min AMRAP 4 strict pull-ups 8 push-ups 12…

Weightlifting: Snatch / Clean and Jerk 0 – 12 min establish 3 RM snatch 12 to 24 min establish 2 clean + 2 jerk (this is not 2 x clean and jerks, but 2 cleans then 2 jerks) WOD: 24- 36 min (12 min AMRAP) 6 bar facing burpee 10 ground to overhead 60 double…

Strength: Back Squat (E2MOM x 5) 5 x 3 tempo 3030 back squat Starting ~55% of 1RM and work up WOD: For time 1250m row -then- 3 rounds of : 21 dumbell thruster 10 devils press This workout requires 2 DB

Strength: Snatch + OHS E2MOM 12 Minutes of 1 SQUAT SNATCH + 1 OVER HEAD SQUAT, look to push the weight here on this complex WOD: Bartender – 5 Rounds for Time 12 deadlift 9 overhead squat 6 hang power snatch RX 105/155

Strength: Thirty second Front squat (3×5 @80%) 3 sets of front squats 15 seconds descent hit bottom for 1 second 15 second ascent Start light (ie barbell only) WOD: 50 Rounds For Time – In Teams of 2 50 rounds, I go you go 1 C2B 2 Push Up 3 Air Squat RX+ weight vest,…

Strength: Back Squat (E2MOM x 5) 5 x 3 tempo 3210 back squat* Starting ~50% of 1RM and work up WOD: 5 Rounds For Time 10 KB snatch Left 200m run 10 KB snatch right 250m Row Pick a weight so that the workout takes ~20 mins *Tempo back squat 3210: 3 seconds down, 1…

Weightlifting: Clean and Jerk (E2MOM x 6) 1 hang squat clean + 1 push press This is not a thruster, you must pause before the push press start at 65% and work up WOD: 2 Rounds AMRAP @ 4 minutes each round 4 min AMRAP 20 HSPU Max effort clean and jerk 1 min rest…

Strength: Shoulder Press (E2MOM x 6) 6×3 strict press Bent Over Row single arm row 3×5 heavy/manageable weight Left arm on one superset, then switch arms the next superset. A total of 3 sets per side will be completed WOD: 10 min AMRAP 15 push jerk 15 ring dip 30 double under ~50% of your…

Strength: 3 Sets of Thirty second Front squat 15 seconds descent hit bottom for 1 second 15 second ascent Start light (ie barbell only)   WOD: 15 minute AMRAP 15 S2OH 15 deadlift 15 box jump Pick weight you can move quickly and efficiently i.e. what weight would you do Grace or Isabel at?

Strength: Snatch + OHS E2MOM 12 Minutes of 1 SQUAT SNATCH + 1 OVER HEAD SQUAT Look to push the weight here on this complex WOD: For Time -CAP 20 Minutes 27-21-15-9-3 Overhead Squat TTB