SWOD

Power snatch

3 x 5 @60%

3 x 5 @70%

3 x 5 @80%

WOD

Death by

Burpees

Box jumps

Min 1= 1 Burpee + 1 box jump

Min 2= 2 Burpees + 2 box jumps

Etc... Until required reps cannot be completed in the minute.

SWOD
Front Squat 1x5 at 70% 1RM
Front Squat 1x3 at 80% 1RM
Front Squat 1x1 at 90% 1RM

Rest as needed between sets.


Split Jerk 1x5 at 70% 1RM
Split Jerk 1x3 at 80% 1RM
Split Jerk 1x1 at 90% 1RM

Rest as needed between sets.


WOD
Complete as many rounds as possible in 20 mins of:
10 Wall Balls, 20/14 lbs
30 Double Unders
10 Sit Up With Med Ball Wall Touches, 20/14 lbs
​30 Double Unders​

SWOD
Deadlift 1x5 at 70% 1RM
Deadlift 1x3 at 80% 1RM
Deadlift 1x1 at 90% 1RM

​Rest as needed between sets.



WOD
4 rounds for time of:
5 Parallette Pass Throughs
7 Burpees
​9 Kettlebell Swings, 70/53 lbs

SWOD
Overhead Squat 1x5 at 70% 1RM
Overhead Squat 1x3 at 80% 1RM
Overhead Squat 1x1 at 90% 1RM

​Rest as needed between sets.




WOD
Complete as many rounds as possible in 8 mins of:
10 Pull-ups
5 Push-ups
15 Pull-ups
5 Push-ups
20 Pull-ups
5 Push-ups
25 Pull-ups
5 Push-ups
30 Pull-ups
5 Push-ups




​

SWOD
Power Snatch 1x5 at 70% 1RM
Power Snatch 1x3 at 80% 1RM
Power Snatch 1x1 at 90% 1RM

Rest as needed between sets.


WOD
Complete as many rounds as possible in 13 mins of:
Run, 200 m
4 Wall Walks
​15 Weighted AbMat Sit-ups, 20 lbs​

SWOD
Front Squat 1x3 at 65% 1RM
Front Squat 1x3 at 75% 1RM
Front Squat 1x3 at 85% 1RM

Rest as needed between sets.

Split Jerk 1x3 at 65% 1RM
Split Jerk 1x3 at 75% 1RM
Split Jerk 1x3 at 85% 1RM

Rest as needed between sets.


WOD
21-18-15-12-9-6-3 reps, for time of:
Thruster, 75/55 lbs
​Bar Facing Burpee

SWOD
Deadlift 1x3 at 65% 1RM
Deadlift 1x3 at 75% 1RM
Deadlift 1x3 at 85% 1RM

Rest as needed between sets.


WOD
Tabata Ball Slam, 20 lbs
Tabata Push-up (hand release)
Tabata Farmers Carry, 70/53 lbs

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
This is a FULL tabata for each, so the workout will be 12 minutes long. Coaches choice on how it is performed (Each movement at a time (AAA....BBBB....CCCCC....) or "A" movement then "B" movement and then "C" movement, ABC, ABC, ect.... )
​

SWOD
Overhead Squat 1x3 at 65% 1RM
Overhead Squat 1x3 at 75% 1RM
Overhead Squat 1x3 at 85% 1RM