STRENGTH

CLEAN & JERK

10×1
70+%

WOD

FOR TIME

buy in 30 wall ball
then 4 rds
50 du
20 DB snatches alt.
10 pull up
cash out 30 wall ball

STRENGTH

SIT UP CIRCUIT
4 rounds

10″ hollow position
10″ floating kick
10″ hollow position
5 v ups

WOD

12′ EMOM

1′ 2-3 rope climb
2′ 10 clean&jerk
3′ 8-12 burpees otb
4′ 7 hang power snatch

STRENGTH

FRONT SQUAT

3×3 70%
5×1 80% tempo 2020

WOD

8 INTERVALS

60″ amrap
7 2xkb clean&jerk + row in remaining time
20″ rest
60″ amrap
7 burpees box jump over + a. swing in remaining time

STRENGTH

STRICT PULL UP
+
BB BENT OVER ROW

5×5+10

WOD

FOR TIME

but in 50 air squat
3 rounds
9 pull up
6 squat clean
3 wall walk
cash out 75 air squat

STRENGTH

PUSH PRESS
+
SPLIT JERK

5×4+1 60%
3×2+2 70%

WOD

13′ AMRAP

200 mt run
7 squat snatch
9 2xkb stoh
12 push up

STRENGTH

BACK SQUAT

5×3 60%-70%
3×3 65%75%
3×1 80%+

WOD

11′ AMRAP

7 thruster
12 wall ball
25 du – 50 su
30 ktc

STRENGTH

SQUAT CLEAN

7×3 tn’g
70%+ 2′ rest

WOD

6 INTERVALS

90″ AMRAP
8 ohs + 12 cal row
45″ rest
90″ AMRAP
5 clean&jerk + 50 du
45″ rest

STRENGTH

DEADLIFT

6×4 70%-80%

WOD

12′ AMRAP

9 mt DB oh walking lunges
12 a. swing
9 mt DB oh walking lunges
12 box jump

STRENGTH

SIT UP CIRCUIT
5 rounds

7 scapular pull up
10 mt. seal walk
5 hanging windshield wipers (each side)
10 weighted side plank pulses

WOD

FOR TIME
4 rounds

2 bar muscle up
6 squat snatch
8 bar facing burpees
12 thruster

STRENGTH

SQUAT SNATCH

7×2 tn’g

60%+ 90″ rest

WOD

FOR TIME
3 rounds

12 DB snatch alt.
9 DB box step up over
9 toes to bar
12 DB hang clean & stoh

every round add 4 reps at DB mouv.

STRENGTH

BACK SQUAT

8×2
2″ stop in deep position

WOD

“THE CHIEF”
5 rounds

3′ amrap
3 power clean (60/42.5)
6 push up
9 air squat

STRENGTH

POWER JERK

6×3
70%+

WOD

5 ROUNDS

2 rope climb
60 du
9 power clean
12 push up