W.O.D.

24 Minute Alternating EMOM

1: 2 Hang Cleans + 1 Jerk

2: 6 Burpees + Max Pull Ups in 40 seconds (No butterfly)

3: Max Double Unders in 30 seconds

*Record heaviest lift / total pull ups / total double unders

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A healthy mix of lifting, engine, and skill. Continue to work on a strength focus with your pull ups, pick strict or kipping, but no butterfly. Go in with a % plan on the barbell, as you should have enough time to add weights.

In Teams of 2 (1 working / 1 resting)

8 Minutes

30-20-10

DB Snatch

Burpees

*Max Push Ups in remaining time. Score is total push ups

2 Minutes Rest

30-20-10

Power Snatch

Handstand Push Ups

Max Lunges in remaining time. Score is total lunges

2 Minutes Rest

8 Minutes

30-20-10

Sumo Deadlift High Pull (95/65)

Push Press (95/65)

*Max Air Squats in remaining time. Score is total air squats

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Yes, you want to race to the finish of the triplet as fast as you can, but make sure there is something left in the tank for the max rep part(s)!!!

Part 1 (not for time):

10-8-6-4-2

Ring Dips

Bulgarian Split Squats (each leg)

High Box Jumps

*Run or Row 200 M between each set (4 total)

Part 2:

3 x 6 @65-75%

3 x 3 @80-90%

Back Squat

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A much needed strength day to end the week. Use part 1 to work on movements that are building blocks for several other movements while you aren’t under duress. When you get to the squats, you should be warmed up and ready to rock. GET STRONG

2 Rounds

3 Minutes

400 M Run

Max Burpees

1 Minute Rest

3 Minutes

30 DB Clean and Jerk (15 R / 15 L)

Max Burpees

1 Minute Rest

3 Minutes

500/400 M Row

Max Burpees

1 Minute Rest

*Record total burpees

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Pacing this early on will be more important than you think because the 75% work / 25 % rest interval isn’t very friendly. Keep it together and be efficient!

Part 1:

8 Rounds

:15 on / :15 off

Hanging L-Hold

Hollow Rocks

Part 2:

50-40-30-20-10

Wall Balls

Sit Ups

Double Unders

Athletes may work from :00-:40 each minute and MUST REST from :40-:60 each minute.

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MUCH NEEDED core work to start the day! The metcon will challenge you to work for the full 40 seconds for as long as possible. Simple movements with two third work / one third rest ratio should be doable, but a lot of it will come down to will power and “want-to”. Beasts…today is a “suck it up” workout.

AMRAP 20

3 Deadlifts (225/155)

3 Strict Handstand Push Ups

1 Round of Reverse Strict Cindy

^(15 Air Squats – 10 Push Ups -5 Strict Pull Ups)

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More strength work in a metcon-type format that will challenge you with a lot of upper body fatigue. Don’t overlook the importance of your deadlift form because they are going to add up and your legs will continue to tire.

Part 1:

5 x 4

3 x 10

Bench Press

Part 2:

AMRAP 10

2 Rounds

5 Toes to Bar

5 Hang Power Cleans (135/85)

2 Rounds

10 Toes to Bar

5 Hang Power Cleans (165/105)

2 Rounds

15 Toes to Bar

5 Hang Power Cleans (195/125)

…etc

*Add weight to the barbell every 2 rounds. Suggested weight should never reach more than 90% of 1 RM.

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Barbell Class – 815pm

A) 5 sets:

Seated box jump x 8

Farmer hold RNT split squat x 6/6

KB front rack carry

B) Heavy 3 thruster (from the ground), then:
95% x 3

90% x 3

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Continue to build volume and strength on the Bench Press to continue our upper body work. The metcon will force you in to making decisions based on grip stamina, midline capacity, and engine. Avoid the failure state!

OPEN GYM: 8 AM – 10 AM

In Teams of 2 (1 working / 1 resting)

From 0:00 – 8:00

Partner 1: 400 M Run (timekeeper)

Partner 2: Max Wall Balls

*Switch roles when athlete comes in from the run

From 12:00 – 28:00 (AMRAP 16)

I go, you go

4 Burpee Box Jump Overs (24/20)

4 Thrusters (95/65)

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*Part 1 has no “rest” station: run hard – don’t leave your teammate hanging out to dry doing wall balls!  Burpee box jump overs and thrusters is a difficult combo on your own – but with a partner, you can conquer this AMRAP!

With a running clock:

From 0:00 – 10:00

3 Rounds

2 Minutes to accomplish:

2 Rounds

5 Devils Press

7 Ring Dips

then

Max Cal Row/Bike in remaining time

*2 Minute Test after each round

*Record total calories

From 12:00-26:00

14 Minutes to Find:

3 Hang Cleans + 2 Jerks

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*There is no hiding today – if the devil’s press doesn’t get you, the rower or the bike will!  Don’t look around at your competition today – push yourself from within and sprint to your machine – you have a 1:1 work:rest ratio.  You are meant to do the clean and jerk complex very tired.