Warm-up & Mobility: 15 Minutes

Conditioning: For time –

• 100 ft Walking lunge
• 50 Push-ups
• 50 Double-unders
• 25 Knees to elbows
• 5 Rope climb, 15 ft
• 50 Box jump, 24 inch box
• 25 Overhead squats, 65/45 pounds
• 25 L-pull-ups
• 50 Sit-ups

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – OTM 10 65-75% of your 1RM – 1 Power Snatch + 1 Hi-hang Snatch (from power position)

**If you don’t know your 1RM, work to a challenging weight but a weight you can move quickly with confidence.
**If you miss, count it as a miss and try to correct on the next interval

Conditioning: For time:

• 20 C2B Pull-ups
• 10 Power Snatches (115/75#)
• 15 C2B Pull-ups
• 7 Power Snatches
• 10 C2B Pull-ups
• 5 Power Snatch

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 20 min – working percentages off 3 RM already established – 5 reps @50%, 5 @60%, 5 @70%, 5 @80%, 3 @95% (use spotters!), 8 @70%

Conditioning: 2 Rounds for time – RX is ON:

• 75 Wall Ball (20/14lb)
• 50 Burpees
• 25 Pull-ups

Time cap: 20 mins

Beginners: 15 Wall balls, 10 Burpees, 10 Pull-ups for 4-6 rounds
Rx+: Double the rep scheme and make it one round for time. Score includes your “Karen” time.

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 4 sets of 5 reps each with increasing weight – 55%, 70%, 80%, 90% – working off your 3RM already established

Conditioning: AMRAP 12 min of:

• Run 100m (shuttle run 25m each way)
• 9 Deadlifts (135/95lb, same barbell for all movements)
• 6 Hang Power Clean
• 3 S2OH
• 3 Toes-to-Bar*

*Add 3 TTB every round. The second round the TTB increase to 6, third round 9, and so on.

 

Warm-up & Mobility: 15 Minutes

Strength: OTM 10 min @65-75% of 1RM – 1 Power Clean + 1 Hang Clean + 1 Thruster

**If you don’t know your 1 RM, work to a challenging weight but a weight you can move quickly with confidence
**If you miss, count it as a miss and try to correct on the next interval

Conditioning: “The Chief” (RX is ON)
AMRAP 3 minutes, of:

• 3 Power Clean (135/95lb)
• 6 Push-up
• 9 Squat

1 min of rest between rounds for 5 Rounds. Score is all rounds plus extra reps. Each AMRAP starts with Power Clean.

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 20 min – working percentages off 3 RM already established – 5 reps @45%, 5@60%, 5@70%, 5@80%, 3@90% (USE SPOTTERS), 8@70

Conditioning: “Annie with a split personality,” For time:

• 50 DUs
• 50 Sit-ups
• 50 Lunge Steps
• 40 DUs
• 40 Sit-ups
• 40 Wall Balls (20/14lb)
• 30 DUs
• 30 Sit-ups
• 30 Burpees
• 20 DUs
• 20 Sit-ups
• 20 KB Swings (24/16k)
• 10 DUs
• 10 Sit-ups
• 10 Thrusters (95/65lb)

 

Warm-up & Mobility: 15 Minutes

Conditioning: “Marathon Monday” (RX is on)

This WOD commemorates the Boston Marathon bombing of 2013.

5 rounds for time* of:

• 4 Clean and Jerk (185/125 lbs)
• 15 Chest-to-bar Pull-ups
• 13 Burpee lateral jumps (over barbell)

*After completing 5 rounds, run 800m

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – OTM for 10 min @ 70-80% of your 1 RM – 1 Power Snatch + 1 Snatch Balance
(For beginner athletes the Snatch Balance is scaled to an OHS – for the mobility-challenged these can be scaled to a Power Clean and Front Squat)

**If you don’t know your 1 RM work to a challenging weight but a weight you can move quickly with confidence.
**If you miss, count it as a miss and try to correct on the next interval

Conditioning: OT2M x 10rounds (takes 20 min)

• 15 Box jump (24/20″)
• 15 KB Swing (24/16k)
• 15 Grasshoppers (L+R=1)

(This is done every two minutes for 10 rounds – if you don’t finish a round within the two minutes, reduce the reps in the next round or scale the lbs so that you can finish.)

 

Warm-up & Mobility: 15 Minutes

Strength: Bench – 20 minutes to establish a 3RM – QUALITY over weight

Conditioning: For max reps –
4 rounds – 1 min for each movement – 1 min rest between rounds

• Deadlift (95/65lb – same BB for all)
• Hang Power Clean
• Thruster

 

Warm-up & Mobility: 15 Minutes

Strength: 5×3 Hang Clean (from the knee) for 15 minutes – working at approx 75% of 1RM established last week. Rest approximately 2 minutes between each set

Conditioning: AMRAP 18

• 3 Power clean (heavy, but quality)
• 6 Box jumps (24/20″)
• 12 TTB
• 3 Hang Clean (full squat, using same BB)
• 200m Run