StrengthDeadlift, 2×5 then 5 reps every 2:30 minutes x5 sets S/S 10 reps/side Ankle mobility drill WOD2 Rounds for time: 200m run, 15 Pull-ups, 200m run, 15 2KB/DB Bent over rows (12 min cap)
Warm-up20 min easy: 20 Alt. Grapevine box step-over, 3 Forwards/Backwards Bear crawl, 10/side Wide stance cross-body chop with band, 3 Forwards/Backwards Bear crawl, 20/side Kettlebell slasher Every 90s x 12 sets (3 Rounds): 1. 10/8 Cal row + Alt. Devils press to 60s, 2. 10/8 Cal row + Lateral box
Olympic Weightlifting 4-6 sets: Power clean, Tall clean or hip clean, Push jerk, Split jerk 4-6 sets: Power clean, Above the knee clean, Push jerk, Split jerk 4-6 sets: Power clean, Squat clean, Jerk
Warm-up20 min easy: 30s Alt. Low bear shoulder taps, 30s/side Medball cross-body lift, 30s Alt. Deadbugs, 30s Alt. Rotational medball slam, 30s /side side plank reach through, 30s Thoracic bridge WOD3 Rounds for time: 400m run, 15 Toes to bar, 20 Lateral box step-overs
Olympic Weightlifting EMOM x6: Power snatch, Drop snatch or snatch balance, Hip snatch EMOM x6: Power snatch, Snatch balance, Above the knee snatch EMOM x6: Power snatch, Snatch balance, Snatch
StrengthBench press, 2×5 then 5 reps every 2:30 minutes x5 sets S/S 10 reps/side Single arm low trap raise off bench WODAMRAP in 20 minutes: 200m run, 1 Round of Cindy, 200m run, 2 Rounds of Cindy, 200m run, 3 Rounds of Cindy, Etc. adding 1 round of Cindy after
Warm-up20 min easy: 200m run Mobility flow x3/side: Up/Down dog, Groiner + Twist, Cossack, Pigeon WOD60s on, 30s off x 12 sets (3 Rounds): 1. 30s Rowing + 30s Alt. DB Snatch, 2. 30s Rowing + Burpees over the DB 3. 30s Rowing + 30s Single DB thrusters 4. 30s
Strict pull-ups: 2×5 then 5 reps, every 2:30 minutes x5 sets S/S 30s Hollow rocks For time: 50 Hang power snatch, 50 Overhead squats, 50 Burpees over the bar
Back squat: 2×5 then 5 reps, every 2:30 minutes x5 sets S/S 5/side T-Hip rotation 3 Rounds for time: 20/side Forwards/Backwards lunge, 20 Step-down box jumps, 400m run
Kipping pull-ups tech + EMOM x6: 5-10 Kipping pull-ups 10 Rounds for time: 5 Burpees, 10 Single DB Thrusters
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