W.O.D.

Barbell Class: 8:30-9:30 AM

Open Gym: 9:30-11:30 AM

In Teams of 2 (1 working / 1 resting)

AMRAP 30

10-20-30-40-50….etc

Sumo Deadlift High Pull (95/65)

Burpees

Toes to Bar

Box Jump Overs (24/20)

Thrusters (95/65)

*400 M Run together after each set of thrusters

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A workout that will begin with quick transitions and short sets will turn around the halfway point in to a chipper-style approach. Be mindful that you pick a rep range that allows for sustained intensity!

3 Rounds

1 Minute Cal Row

20 Seconds Rest

1 Minute Alternating DB Step Ups (50/35)

20 Seconds Rest

1 Minute Hang Power Cleans (135/95)

20 Seconds Rest

then

rest 2-3 minutes

then

12-15 Minutes to find heavy:

2 Hang Squat Cleans + 2 Front Squats

*Record total reps / highest successful complex

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The latest test in, “How strong are you when you’re tired?” One of the staples of our programming since Day 1.

AMRAP 20

7 Power Snatch (75/55)

14 Push Press (75/55)

21 Double Unders

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Light weight, big sets of work, and the proper pace to sustain quality movement throughout is the simple but difficult approach here. Make sure this weight is something you can do unbroken sets of early on, because the volume and work load is going to pile up fast!

For Time:

75 Pull Ups

150 Push Ups

225 Air Squats

*Partition the reps however you want

*Every 5 Minutes, including start of workout, run 400 M

*Partition Options:

15 Rounds of 5-10-15

5 rounds of 15-30-45

3 Rounds of 25-50-75

1 Round of 75-150-225

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Another “Murph”-like workout to prep you for the big day coming up in just 12 days! Challenge yourself in different ways based on which partition you choose. Quick transitions with small sets OR big sets that will test your capacity!

From 0:000:-7:00

EMOM 7

2 Power Cleans + 1 Hang Squat Clean

50-60% 1 RM Clean

From 8:00-15:00

EMOM 7

1 Power Clean

rest 5 seconds

1 Squat Clean

70-80%

From 17:00-24:00

AMRAP 7

5 Deadlifts (at final clean weight)

10 Box Jumps (30/24)

10 Hang DB Snatch (5 R / 5 L)

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Barbell Class – 815pm (all levels welcome)

A) Every 2:00 for 10:00

4 Turkish getups

B) Snatch progression and work-up:

Muscle snatch x2 to heavy double
1 power snatch to “heavy double

1 power snatch + 1 overhead squat to heavy single

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Don’t pursue a 1 Rep Max on the cleans, we will see that coming in a couple weeks. Move heavy weight but stay under control and be sure to keep in mind your final barbell is going to be your weight on the deadlifts!

Part 1:

4 Rounds

2 Minutes on / 2 Minutes off

AMRAP

3 Burpees

100 ft Shuttle Sprint

Part 2:

Build to heaviest:

2 Strict Press + 2 Push Press + 2 Jerks

*Must be done unbroken

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Think “sprint” mode on Part 1. Part 2 will likely be dictated by your strict press strength and you will work on quality of movement when the hips and speed from the lower body get involved.

OPEN GYM – 9 AM – 11 AM

In Teams of 2

400 M Run Together, then

54-42-30-18

Wall Balls (20/14)

Russian KB Swings (53/35)

400 M Run together, then

42-30-18

Front Squats (95/65)

Toes to Bar

400 M Run together, then

30-18

Bar Muscle Ups (Scale = Chest to Bar Pull Ups – no push ups)

Hang Power Snatch (95/65)

*35 Minute Cap (strict)

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*Life, sports, and fitness are not just about trying really hard – we need to have some strategy!  Talk to your partner about strengths and weaknesses.  Be mindful of your grip today – when it goes, it’s tough to recover.  

3 Rounds

12 Deadlifts (185/125)

9 Burpee Box Jump Overs (24/20)

6 Shoulder to Overhead (185/125)

rest 2 minutes, then

3 Rounds

10 Deadlifts

7 Burpee Box Jump Overs

4 Shoulder to Overhead

rest 2 Minutes, then

3 Rounds

8 Deadlifts

5 Burpee Box Jump Overs

2 Shoulder to Overhead

*27 Minute Cap

*A set of 6+ reps of shoulder to overhead should be doable at the weight you choose prior to WOD

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*With this barbell – work smarter.  On the burpees – work harder!