Strength
Snatch Pull + Hang Power Snatch + OH Squat
3×3+3+3
3×2+2+2
Conditioning
4’ on/1’ off, Alternating for 2 Rounds through each
AMRAP
2, 4, 6, 8… (+2 per round)
Plank Jump-in, Side-to-Side
Alt. SA KB BO Rows
Goblet Cossack Squats
AMRAP
2, 4, 6, 8… (+2 …
Strength
Back Squat 2×8, 2×5
L Pull-up / Sit-position Pull-up 4×4-8
BB OH Press 2×8, 2×5
SL Hip Bridge 3×10-15e
Conditioning – Beat the Coach Challenge #27
For Time:
10 Elbow Plank to Straight-arm Plank
20 Step-Through Lunges (Count every lunge)
30 Sit-Throughs (Count …
Midline Stability
3 Rounds – 0:45 on/0:15 off
1. KB Turkish Get-up (L)
2. KB Turkish Get-up (R)
3. KB Suitcase Carry (L)
4. KB Suitcase Carry (R)
*Don’t rush on the TGUs. Should take ~0:45 to complete 3 reps.
Conditioning
Alternating …
Strength
Power Clean + Front Squat + Push Jerk
2×3+3+3
2×2+2+2
2×1+1+1
Conditioning
4×30” on/15” off
1. Split Squat Jacks
2. SA KB Swing (Switch each round)
3. Hollow Rock
Rest 90”
4×30” on/15” off
1. Butt-kick Jumps
2. SA KB Clean (Switch each round)
3. Thread the Needle …
Strength
Deadlift 2×8, 2×5
Wtd. Push-ups 4×6-10
Front Rack Reverse Lunge 3x6e
SA KB Row 3×8-12e
Conditioning – Beat the Coach Challenge #26
Alt. Tabata 20” on/10” off x4 Rounds each:
1. Push-ups
2. BW Squats
Score = Total Reps
Score to beat: 137 reps …
Read More →
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 …
