WOD

Snatch

Set 1 – 4 reps @75%
Set 2 – 4 reps @80%
Set 3 – 4 reps @85%
Set 4 – 4 reps @90%
Set 5 – 4 reps @90-93%
Rest 2:30 between sets

*drop & reset between each rep- Should be tough but completable. Otherwise back off working % by 3-5% as needed to be successful for all sets.
*Short reset between each rep to focus on quality.

 

“Barbell x Gymnastics”

AMRAP 9 min:
12 Power Snatches @95/65 lbs
12 Pull-Ups
12 Front Racked Barbell Lunges @ 95/65lbs
12 V-Ups

Scaling:
– Scale pull ups to Jumping Pull ups.
– Scale V-ups to Tuck ups.
– Sub power cleans for snatches.

ILL Mill

5 Rounds for Time:
500 m Row
20 KB Swings (70/53lb)
20 Push-ups
20 Wall Balls (20/14lb)
20 Pull-ups

Deadlift

Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – Max reps @ 80%
Set 4 – Max reps @ 70%
Rest 2 minutes between sets

*AMRAP (-1) = stop 1 rep before failure or before any loss in form/technique.
*TNG allowed.

 

“Transitions”

For total rounds+ reps:
5 min AMRAP:
–rest 2 min–
4 min AMRAP
–rest 1 min–
3 min AMRAP
OF:

2 Wall Walks
4 HPC @ 135/95lb
8/6 cal row

*Pick up where you left off.
*If needed: 6/4 cal bike

 

Cashout:

8 min Clock:
Max Passive Hang on Bar, continue until one remains!
*If you stop early, rest 40-60 sec then perform 10-20 more sec. Repeat this until 8 min mark.
**Winner gets a drink on the house!!!

Barbell Bench Press

Set 1 – 5 reps @ 85%
Set 2 – 3 reps @ 95%
Set 3 – Max reps @ 105%
Rest as needed

*% based off 3 RM
*If tired or struggling to hit %’s, use 5% under your 3RM from testing

 

“Lucky 13”

13 rounds for time:
27 Double Unders
9 Wall Balls 10/9 feet @20/14 lbs

– Scale DUBs to 40 Singles

Squat Clean and Jerk Waves

2 sets:
1@77%, 1@83%, 1@87%
*rest 30 secs between singles

 

Front Squat

1 rep @ 85% of 3RM
Rest 30 sec
2 reps
Rest 30 sec
3 reps
Rest 30 sec & continue to add 1 rep until you cannot.
*Put the bar back in the rack during the rest break.

 

“Scuffle Gone Bad”

EMOM 12 for MAX REPS:
Min 1: Box jump overs @ 24/20″
Min 2: Burpees
Min 3: Toes to bar

– Scale Box Jump overs to box step overs.
– Scale TTB to Kipping Knee raises.

Snatch Pull
4 Sets of 2 reps @ 88-93%
Rest 1 minute between sets
*back off week

“Max Out”

6 sets for max load lifted:
Every 2 minutes
60 sec running clock to complete:
10 bar facing burpees
1 power clean and jerk

Scaling:
– Sub 3 TNG Deadlifts for PC&J if not proficient w/OLY lift.

V-Ups

As Many Reps as possible in 2 minutes.

EMOM 12 minutes:

Minute 1 – Seated Single Leg Pike Lifts for 20-30 seconds
Minute 2 – Tuck Hollow To Double Leg Extensions for 20-30 seconds
Minute 3 – Grounded Hip Extensions for 20-30 seconds

EMOM 20 min:

1) 30 sec ring muscle ups or rope climbs
*athlete’s choice or alternate
2) 30 sec single DB box step ups @ 50/35lb to 24/20″
3) 30 sec wall walks
4) 30 sec DB snatches @ 50/35lb
5) 30 sec shuttle runs (2x25ft=1)

Note: have athletes partner up with similar ability athletes. Then alter the order of the EMOM or have them go on the 30 secs as you go, I go

Scaling:
– Scale RMU and/or Rope Climbs to Strict Ring Dips.

 

Strength

Halting Deadlift
Set 1 – 6-8 reps @ 35%
Set 2 – 6-8 reps @ 45%
Set 3 – 6-8 reps @ 55%
Rest as needed

*Lift to knee, back to floor, then to full extension = 1 rep.

“To the Bike to the Wall”

4 Rounds for Time:
Echo Bike 20/15 calories
50 Double Unders
15 Wall Ball Shots 11/10 feet @ 20/14 lbs
Rest 3 minutes between each round
Time Cap: 20 minutes

Scaling:
– Scale cals to 16/12 to finish within the cap.
– Scale double unders to 75 Single unders.
– Scale wallballs to 14/10 or to 10/9ft.
– If not enough bikes substitute a 24/20 Cal Row.

Push Press

5 x 3 @ 80%

 

AMRAP 12

5 Wallwalks
10 KBS (70/53)
20 Double Unders

9AM Class ONLY!!!!

“MURPH”

Three Options:

Option 1: Solo Murph –
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
– partition the gymnastics however you want

Option 2: Mini-Murph solo-
800m run
50 pull ups
100 push ups
150 air squats
800m run
– partition the gymnastics however you want

Option 3: Partner Murph –
1 mile run together
100 pull ups
200 push ups
300 air squats
1 mile run together
– performed straight through, athletes trade off as desired

Scaling:
– Use the Mini Murph or Partner murph to bring volume down.
– Scale Pull ups to Ring Rows.
– Scale Push ups to On-knee push ups.
– Scale air squats to a box as needed.
– If mile runs take longer than 13 minutes scale to 1200m.

Strength

Snatch Pull + Snatch + Overhead Squat
3 sets of 2 complexes @ 80-85%
Rest 2 minutes between sets
*Rest/reset 15-20 sec between each complex. Drop & reset between snatch pull & snatch.

 

“Uphill Both Ways”

4 min Ascending Ladder:
1-2-3-4-5 etc
Power snatches @ 135/95lb
Wall walks

–rest 2 minutes–

4 min Ascending Ladder:

2-4-6-8-10 etc.
Power cleans @ 135/95lb
Toes to bar

Scaling:
– Scale barbell weight to 95/65.
– Scale wall walks to a comfortable distance.
– Scale Toes to Bar to Kipping Knee raise.

Skill: Cross-Overs

Beginner Option:
Single-Single-Cross – Accumulate 15-20 sets – https://youtu.be/AYo_uw-2g4k
*Goal here is to keep a consistent jump. We want to avoid a high knee tuck when we do the cross. We want to keep the jump the same and just get 1 rep at a time.

OR
Advanced Option:
Single-Single-Cross-Single-Single-Cross – 4 sets x AMRAP unbroken with 2 singles between. – https://youtu.be/v4HBYC9Or6E
*For those already proficient they can progress to AMRAP unbroken Crossovers

 

“Gate Check”

5 Rounds for Time:
Run 400 meters
KB Suitcase Carry 200 feet (rig to rig = 50ft) @ 70/53lbs
Time cap: 16 minutes
*100ft/side on suitcase carry

Scaling
– If runs take longer than 2:30 scale to 250m.
– Scale KB weight to 53/35.
-If not enough KBs sub a DB at same weight.

Strength

Hand Release Deadlift
Set 1 – 5 reps @ 80%
Set 2 – 3 reps @ 85%
Set 3 – Max reps @ 90%
Rest as needed

 

“The Upside Down”

3 sets:
1 min Clock:
15 DB Front Squats @ 50/35lb
AMRAP Strict HSPUs in remaining time
–1 min rest–
1 min Clock:
12 DB Power Cleans @ 50/35lbs
AMRAP HSW in remaining time
*12′ down and back lengths
–rest 1 min–

Scaling:
– Scale DB weight to 35/25
– Scale strict HSPU to a riser, then to Box Pike HSPU or Push ups.
– Scale HSW to Box Pike Circles (1 circle = 12ft), then to wall walks.

Skill

Chest to bar skill development:
*Beginner Skill Development:
20 min Butterfly Pull-Up Practice:
10-15 reps with both feet on box working ROM
–rest 1 min x 2 sets–
10-15 reps with Single foot on box working ROM
–rest 1 min x 2 sets–
5-10 Small Butterfly Circles
–rest 1 min x 3-5 sets —
*Focus on pointing toes, keeping arms shrugged to ears at the bottom
+
*Advanced Capacity Development:
3 sets:
2 min AMRAP: Unbroken sets of 5 CTB Pull-Ups
Rest 2 min between sets

 

“Bunny Hop”

2 Rounds for Time:
100 Single Unders
Echo Bike 50/40 calories
50 Double-Unders
Echo Bike 25/20 calories
Time Cap: 18 minutes

Scaling:
– Scale DUBs to 50 Speed Steps.

Clean and Jerk Waves
2 sets of 1.1.1 reps @
73%, 78%, 83%
*Rest 30 sec btwn reps
*Rest 2 minutes btwn sets

 

Front Squats

1 rep @ 83% of 3RM from last week
–Rest 30 sec–
2 reps
–Rest 30 sec–
3 reps
–Rest 30 sec–
Continue to add 1 rep until you reach an 9/10 RPE, leaving 1 rep in the tank for the day.
*Rack bar during rest.

 

“Seven Up”

AMRAP 7 minutes:
7 Hand Release Push-Ups
7 V-Ups
7 Squat Jumps

Scaling:
– Scale HR Push ups to on knee.
– Scale V-up to Tuck ups.
– Scale jump Squats to Air squats.

Strength

Every 90s, for 9 minutes (6 sets):
Snatch Pull + Hang Snatch Pull + Snatch
80-85% last week’s 1RM

 

“Up and Over”

For Time:
24 Box Jump Over 24/20″
12 Clean and Jerk @ 135/95 lb
18 Box Jump Over 24/20″
9 Clean and Jerk @ 135/95 lb
12 Box Jump Over 24/20″
6 Clean and Jerk @ 135/95 lb
Time Cap: 11 minutes

Strength Part 1

V-Hold for Max Duration:

Strength Part 2

Accumulate 40 tuck-rocks for quality – elbows stay in contact with knees

“Negative Splits”

5 Rounds for Time:
Row 40/32 calories
60 Double Unders
Rest 1 minute between each round
Time Cap: 24 minutes

Strength

Hand Release Deadlift
Set 1 – 3 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – Max reps @ 85%
Rest 2 minutes between sets

 

“Same Same But Different”

AMRAP 4 minutes:
10 Barbell Overhead Walking Lunge @ 95/65lb
10 Bar Facing Burpee

– – rest 2 minutes before next part – –

AMRAP 4 minutes:
10 Front-Racked Barbell Lunge @ 95/65lb
10 Burpee over the Barbell

Scaling:
– Scale to 75/55lb
– If unable to perform OH lunge, sub Front Rack lunge for AMRAP 1 and a Back rack lunge for AMRAP 2

Strength – TTB Skill:

Option 1:
A. Accumulate 3 sets of 6 arch to hollow on bar with legs together and straight in arch

B. Accumulate 3 sets of 6 arch to knee tuck- same arch position but bring knees up to about hip height in the front of the swing (keep legs straight in back)

C. Accumulate 3 sets of 6 TTB with straight legs in the arch (you can bend knees to touch toes to bar if you need to)

D. Accumulate 3 sets of 6 TTB with same points from “C” AND not looking at the bar (look straight ahead)

Option 2:
TTB Strength Option – if unable to reach toes to bar:
4 sets:
A1. 30 sec loaded compression pike stretch
A2. 12 seated TTB pulses
*If you cannot make contact with the bar- raise legs as high as you can and hold for 1-2 sec at top of each rep- fight for as much height as you can get
A3. Accumulate 20-25 sec hanging L-sit hold
*with toes pointed and knees locked out
Rest 30-60 sec b/t each for quality

 

“To the Wall”

As Many Rounds and Reps as possible in 15 minutes:
2 Wall walks
4 Shuttle Runs 50 feet
8 Single Dumbbell Hang Power Clean and Jerk @ 50/35lb

*1 shuttle run= 2x25ft (Open Standard)
*switch every 2 reps on DB CJ

Scaling:
– Scale wall walks to a comfortable distance.
– Scale DB weight to 35/25

Strength

1 rep @ 80% of 3RM from last week
–Rest 30 sec–
Then complete 2 reps
–Rest 30 sec–
Then complete 3 reps
–Rest 30 sec & continue to add 1 rep until you reach an 9/10 RPE, leaving 1 reps in the tank for the day.
*Put the bar back in the rack during the rest break.

 

“Just the Bar”

3-5-7-5-3 Reps for Time:
Barbell Thruster @ 115/85lbs
Power Snatch @ 115/85lbs
Time Cap: 7 minutes

Scaling:
– Scale barbell weight to 95/65 or to a weight that allows for near unbroken sets.
– For those not proficient with snatches substitute for a power clean.

Strength

Snatch
Set 1 – 1 rep @ Max Load
Set 2 – 1 rep @ 80%
Set 3 – 1 rep @ 80%
Set 4 – 1 rep @ 80%
Rest as needed

We are setting a baseline/starting point for snatch % work in the coming weeks.

 

“Broken AMRAP”

Working 1 min on, 30 sec off
30 double unders
7 thrusters @95/65lbs
7 toes to bar
– pick up where you left off in the last round

Scaling:
– Scale Double Unders to 30 Speed Steps or 50 Single Unders.
– Scale Barbell weight to 75/55.
– Scale toes to bar to Kipping Knee raises.

Skill

Crossover Singles:
Pair up for A and B and watch each other to see if your partner’s timing is correct:

A. Crossover Timing Drill – 4 sets x 10 reps – https://youtube.com/shorts/UUmetFCHtbY?feature=share
*Goal here is to have the hands pointed down while up on the toes. Up on toes is simulating a “jump” and this allows us to slow down the movement and not worry about tripping. Purely focused on timing and proper movement of the arms.

B. Crossover Timing Drill with Bounding – 3 sets x 10 reps – https://youtube.com/shorts/SbljDwmUlpI?feature=share
*Goal is to progress to a jump and keep the same timing as the above drill. Start at a slow pace and have partners watch each other to see if timing is correct.

C. 1-1-Cross – Accumulate 15-20 sets – https://youtu.be/AYo_uw-2g4k
*Goal here is to keep a consistent jump. We want to avoid a high knee tuck when we do the cross. We want to keep the jump the same and just get 1 rep at a time.

 

“Pacing AMRAP:”

As Many Rounds and Reps as possible in 30 minutes:
Run 400 meters
20 AbMat Sit-Up
Assault Bike 30/24 calories
10 Alternating Single-Arm Dumbbell Hang Clean and Split Jerk @ 50/35#
Rest 30 seconds

Scaling:
– Scale the DB to 35/25 lb

Strength

Deadlift
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – Max reps @ 80%
Rest 2 minutes between sets

*AMRAP (-1) = stop 1 rep before failure or before any loss in form/technique.
*Start with 5-10% under current or estimated 1RM to ensure all %’s are hit successfully & with ease.
*If unsure of 1RM deadlift, after members perform the 80% AMRAP today, you can use this formula to help them calculate a better % moving forward.
*1 Rep Max Calc Formula – Weight x Reps x .0333 + Weight = Estimated 1RM

 

“Cooter Brown”

Every 3 minutes x 4 sets:
On a 2 minute running clock:
24/20 cal row
AMRAP Burpee to touch pull up bar (try to use something 6″ out of reach but use something that you can repeat)
–rest 1 min —

Scaling:
– Scale the row cals to 20/16 if someone cannot finish in under 90 seconds.
– Scale the Burpees to a regular burpee with jump and clap.

Strength – TTB Skill:

Option 1:
A. Accumulate 3 sets of 5 arch to hollow on bar with legs together and straight in arch

B. Accumulate 3 sets of 5 arch to knee tuck- same arch position but bring knees up to about hip height in the front of the swing (keep legs straight in back)

C. Accumulate 3 sets of 5 TTB with straight legs in the arch (you can bend knees to touch toes to bar if you need to)

D. Accumulate 3 sets of 5 TTB with same points from “C” AND not looking at the bar (look straight ahead)

Option 2:
TTB Strength Option – if unable to reach toes to bar:
4 sets:
A1. 30 sec loaded compression pike stretch
A2. 10 seated TTB pulses
*If you cannot make contact with the bar- raise legs as high as you can and hold for 1-2 sec at top of each rep- fight for as much height as you can get
A3. Accumulate 15-20 sec hanging L-sit hold
*with toes pointed and knees locked out
Rest 30-60 sec b/t each for quality

 

“Keep Climbing”

10 min AMRAP:
ascending amrap by 5’s:
5 wall balls @20/14 to 10/9ft
5 box jump overs @24/20″ – step down
–rest :20 —
10 wall balls
10 box jump overs – step down
–rest :20–
15 wall balls
15 box jump overs – step down
–rest :20 —
etc …

– Scale wallballs to 14/10 or 9/8ft.
– Scale box jump overs to box step over.

Strength

Every 2 minutes, for 10 minutes (5 sets):
3 Front Squats

* Build to a heavy 3RM for the day in 5 working sets.

* One attempt every 2 minutes. Start around 60% of 1RM or Est 1RM & increase each set. Final set ending around a 9/10 RPE. Leaving one rep in the tank.

 

“Get Up to Get Down”

7 Rounds for Time:
2 Bar Muscle Ups
3 Wall Walks
4 Hang Squat Cleans @ 135/95#
Time Cap: 14 minutes

Scaling:
– Scale BMU to 6 CTB, 6 Pull ups or 6 Ring Rows
– Scale wall walks to a comfortable distance.
– Scale barbell weight to 95/65.

Strength

6 alternating sets of:
B1. 2 Pause Front Squats @ 50%
Rest 30 seconds

B2. 3 Broad Jumps (for reps)
*max distance each rep
Rest 90 seconds

 

“Jump for Gymnastics”

For Time:
150 Single Unders
40 Pull-Ups
120 Speed Steps
20 Chest-to-Bar Pull-Ups
90 Double-Unders
10 Bar Muscle-Ups
Time Cap: 13 minutes

Scaling:
– Scale pulling movements to Jumping Pull ups, then Ring rows, then Banded strict pull ups.
– Scale Jump rope movements to Line hops. then single unders, then speed steps.

Strength

Wall Facing Strict Handstand Push Up
5 sets of 3-6 reps
– Rest 90 seconds between sets
– add or decrease range then go to pike

 

“Duathlon”

At increasing speeds:
3 min row
–rest 1 min —
3 min bike
–rest 1 min–
2 min row
–rest 1 min —
2 min bike
–rest 1 min —
1 min row
–rest 1 min–
1 min bike
– goal is to increase pace as the workout progresses

Scaling:
– If equipment is limited:
Substitute shuttle runs or any other machine.

Skill: TTB Breakdown

15 minute EMOM:

Min 1-5: 5-8 banded kip swings – focus on developing a quality kip

Min 6-10: 3-5 bent over straight arm banded PVC pulldowns + 2-3 arch to hollow swings
*focus on driving the lats to help feel them engage for the subsequent drill

Min 11-15: 3-5 arch to hollow swings with knee tuck
*focus on incorporating the previous two drills and adding the knees coming up to get a sense of the timing to keep the movement in rhythm

 

“Keep It Simple”

As Many Rounds and Reps as possible in 10 minutes
5 hang power clean 135/95lb
10 toes to bar
15 air squats

Scaling:
– Scale weight to 95/65.
– Scale TTB to Hanging knee raises.

Strength

Hand Release Deadlift
Set 1 – 5 reps @ 60-65%
Set 2 – 4 reps @ 65-70%
Set 3 – 3 reps @ 75-80%
Set 4 – 2 reps @ 80-90%
– Rest 2 minutes between sets
– all percentages based on 1rm deadlift

 

Hold or Fold

Every minute for 25 minutes (5 rounds):
Minute 1: 20 second hollow body rocks + 20 sec hollow body hold
Minute 2: 30 second SA DB snatch 50/35lb – alternating hands
Minute 3: 20 second arch body rocks + 20 sec arch body hold
Minute 4: 30 second SA DB split jerks – alternate every 2 reps

*alternate sides every rep on DB snatches and every 2 reps on DB split jerks

Scaling:
– Scale DB weight to 35/25lb.
– Tuck the knees in either hold to make them slightly easier.

Nancy

5 rounds for time of:
• 400m run
• 15 Overhead squat 95/65#
Time Cap: 18 minutes

*Compare to 3/13/23

Scaling:
– If the runs take longer than 2:30 at the start scale to 250m.
– Scale barbell to 75/55.
– Substitute 500/400m Row for the Run as needed.
– Use the same scales as week 1 to compare scores.

 

Strength

2 Alternating Sets:
A1. 4-5 Band assisted strict Chest to Bar Pull ups
rest 30 seconds

A2. 12-15 Bent over barbell row;
rest 30 seconds

A3. 15-20 Wall Supported Dumbbell Curls
rest 3 minutes