All

Clean and Jerk
EMOMx10: 1 Clean and Jerk
This is part of a progression for building your Clean and Jerk.

30 Bar Muscle ups + 30 Strict C2B Pull ups for time

None

Back Squats:
10 EMOM 10-9-8-7-6-5-4-3-2-1
135-165-185-205-225-235-245-255-265-ME
95-115-135-145-155-165-175-185-195-ME

Rx=must hit the first 9 lifts in the minute time frame.

All

With a running clock
A. At the 0:00
EMOMx9: 1 Power Clean at 75%

B. At the 12:00
EMOMx9: 1 Power Snatch at 75%

C. At the 25:00
420 Unbroken Dead Lifts at 225/155 for time.

None

21-18-15-12-9-6-3 unbroken Thrusters for time, 95/65

All

Black and Blue
5 RFT:
10 Power Cleans, 135/95
10 Burpees

None

EMOMx12
15 Calorie Row
15 GHDSU

All

Snatch
EMOMx10: 1 Squat Snatch

Squat
32 Back Squat, across

None

Schlitz
4 Rounds:
400 Meter Run
4 MU
40 DU

All

None

For time:
18-15-12 of:
Calorie Bike
Power Snatch, 95/65
Directly into
18-15-12 of:
TTB
OHS, 95/65

Reverse Tabata HSPU
8 x:10 on, :20 off
Complete as many kipping HSPU as possible in 10 seconds, rest 20 seconds, and repeat for 8 sets. Your score is the total number of reps completed.

All

Clean and Jerk
EMOMx10: 1 Clean and Jerk

33 Front Squats, across

50 Strict C2B Pull ups for time.

None

Hot Death
1000m Run
then, 3RFT
10 Clean and Jerks, 135/95
10 C2B
10 Burpees
then, 1000m Row

All

With a running clock A. At the 0:00 EMOMx9: 1 Power Clean at 75% At the 12:00 EMOMx9: 1 Power Snatch at 75% At the 25:00 420 Unbroken Dead Lifts at 225/155 for time.

None

9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose Select Workout then Custom List then v1:40/20r9.

All

Snatch
EMOMx10: 1 Squat Snatch

Snatch Accessory Work
22 Snatch Pulls

Squat
3-rep heavy Back Squat

Cindy

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

All

6 rounds of:
AMRAP 2: 20/12 Calorie Bike + Max reps of Power Cleans at 185/135
2 minute rest between rounds.

None

4 Rds
10 Good Mornings (45/45)
20 Weighted Sit ups (20/20)

2 minutes of Double unders
rest 2 minutes
2 minutes of Double unders

All

Coache's pick

None

21 DB Thrusters, 45/30, 40 Calorie Row
18 DB Thrusters, 45/30, 40 Calorie Row
15 DB Thrusters, 45/30, 40 Calorie Row

AMRAP 6:
6 Power Snatches, 95/65
6 Kipping HSPU Open standards

All

Clean and Jerk
EMOMx10: 1 Clean and Jerk
This is part of a progression for building your Clean and Jerk.

Squat
33 Front Squats, across

Gymnastics Pulling
50 Strict C2B Pull ups for time.
This is part of a progression for building your bodyweight pulling capacity and muscle up strength.

None

With a running clock complete 5 rounds of 1 min at each station:
1. As many cals as possible on bike
2. 10 Power Cleans, 135/95
3. 20 Wall Balls, 20/14
Your score is accumulated calories on the bike.

All

With a running clock
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 75% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 75% every 40 seconds (this set is 8 mins)

None

75 wall balls
50 TTB
50 Wall Balls
25 TTB

All

3 Rounds:
21 Calorie Row
15 Power Cleans, 155/105
9 Box Jumps, 30/24

None

EMOMx8:
Odd: 20 Deads, 225/155
Even: 50 Double unders

All

Snatch
EMOMx10: 1 Squat Snatch

Squat
52 Back Squats, across

barbara

Barbara
5RFT:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest exactly 3:00 between rounds, score is total time including rest.

All

Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

All

Clean and Jerk
EMOMx10: 1 Clean and Jerk
This is part of a progression for building your Clean and Jerk.

50 Strict Pull ups for time.
This is part of a progression for building your bodyweight pulling capacity.

None

0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time
10-13 Minute: Rest
13-20 Minute: 800 Meter Run + Max Power Snatch (115/80) in remaining time
20-23 Minute: Rest
23-27 Minute: 400 Meter Run + Max Thrusters (95/65) in remaining time

All

With a running clock
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 75% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 75% every 40 seconds (this set is 8 mins)

None

21-18-15-12-9-6-3 Unbroken OHS, 95/65 rest as little between sets as possible. If you are unable to complete a set unbroken rest as needed and re-do that set.

AMRAP 5
Up Ladder of: 1-2-3-4-5
Clean and Jerks, 155/105
Ring Muscle ups

All

21-15-9
Dead Lifts, 225/155
400m run after each set.

None

3 RFT:
30 Calorie Row
30 BFSU
30 Hip Extensions

2 minutes of Double unders
rest 2 minutes
2 minutes of Double unders

All

22 push-ups
Snatch EMOMx10: 1 Squat Snatch
Squat 53 Back Squats, across

None

3 Rounds:
30 Burpees
30 Pull-Ups
30 Thrusters, 75/55

All

Coaches' Pick

None

A. 1 RFT:
100 HS Walk
5 Power Clean and Jerk, 205/145
3 Legless Rope Climbs

Rest 2 minutes

2 RFT:
18 Calorie Bike
3 Power Clean and Jerk, 205/145
2 Legless Rope Climbs

Rest 2 minutes

3 RFT:
10 Burpee Box Jumps, 24/20
2 Power Clean and Jerk, 205/145
1 Legless Rope Climbs

All

Clean and Jerk
EMOMx10: 1 Clean and Jerk
This is part of a progression for building your Clean and Jerk.
Gymnastics Pulling
50 Strict Pull ups for time.
This is part of a progression for building your bodyweight pulling capacity.

None

For time:
52 wall-ball shots
21 pull-ups

4 rounds for time:
14 one-legged squats, alternating
8 power cleans (115/80)

3 rounds for time:
400-m run
40 GHD sit-ups
7 deadlifts (275/195)

All

With a running clock
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)

None

3 RFT:
400m Run
40 Hip ext.
12 KB Swings, 2/1.5-pood