EMOM – 4 Rounds
1. 6-10 Ring Push-ups
2. 6-10 Double KB Cleans
3. AMRAP Double-Unders (Cut off at 30 reps)
10’ AMRAP
20/15 Cal Row
20 Box Jump-Overs (24/20”)
Rest 2’
10’ AMRAP
16/12 Cal Bike
16 SL Alt. V-ups
Thruster 7, 5, 3
Building from light to moderate load. Focus on movement efficiency.
“Fran” (Benchmark WOD – Record for ZP)
For Time: (12’ Cap)
21-15-9
BB Thrusters (44/30kg)
Pull-ups
Facility Records:
Mike Young 2:43
Lauren McGowan 3:25
Scaling options:
Thrusters – scale load
Pull-ups – …
15’ Build to Snatch 1RM
(If you already maxed on Snatch in SwOly on Monday, your workout is Power Snatch 8×2 E2MOM)
Back Squat 4×7
False-Grip Ring Rows 4×7-10
Running Intervals
4×1 Lap Run on 3:00 Interval (Push the …
10’ Handstand Skills Practice
Suggestions:
1. HS Holds
2. HSPU
3. HS Walk
10’ AMRAP
5 DB Man-Makers (30/20lb)
10/7 Bike Cals
3’ Rest
10’ AMRAP
10 DB Box Step-ups (30/20lb, 24/20”)*
20 Ab Mat Sit-ups
*Single DB. Held any way.
Read More →
15’ Build to Power Clean 1RM
Tempo Ring Dips (3s Ecc. + 3s Pause @ bottom) 4×3-6
Tempo Chin-ups (3s Pause @ top + 3s Ecc.) 4×3-6
For Time (10’ Cap)
Buy-in: 50 Double-Unders (100 Singles)
21-15-9
KB Swings (24/16kg)
Burpees
Cash-Out: 50 …
Split Jerk 2×3, 2×2, 3×1
Deadlift 5×5
HS Hold 4x30s
Intervals
3 Rounds – 0:40 on/0:20 off
1. Knees to Elbows
2. Wall Balls (20/14lb)
3. Row Cals
SA KB Snatch 6x5e on 1:30 Interval
Toes-Elevated KB RDL 3×12
DB Renegade Rows 3x8e
Partner WOD – 1 Partner works at a time. Can switch at any point.
4 Rounds For Time (20’ Cap)
40 Bike Cals
40 …
8×5 Rower Pulls for Max Watts on 1:15 Interval
45s on/45s off, Alternating for 3 Rounds each:
1. BB Thruster (45/30kg)
2. Pull-ups
2 Scores = Thruster Total, Pull-up Total
Accessories
Side Lunge 3x10e
Side Plank Thread the Needle 3x10e
Butterfly Hip …
Squat Snatch 7×2
Back Squat 2×10, 2×7
False-Grip Ring Row 4×7-10
10’ AMRAP
6 DB Super Burpee Deadlift (40/25lb)
8 Box Jump-Overs (24/20”)
10 SL Alt. V-ups
Skill Development EMOM – 4 Rounds
1. 5-8 Toes to Bar
2. 7-10e HS Shoulder Taps (or 30s HS Hold)
3. AMRAP Double-Unders (Cut off at 30 reps)
For Time (20’ Cap)
16-12-8
Right Arm KB C&J (16/12kg)
Left Arm KB C&J
Run …
