WOD
2:00 On/1:00 Off for 5 Rounds:
5 Deadlifts
4 Hang Power Cleans
3 Push Jerks
@ DT weight used at the start of the cycle
WOD
10 Minutes to Accumulate 20-25 Reps of One of the Following:
- Bar or Ring Muscle-Ups
- Kipping Pull-Ups
- Strict Pull-Ups
15-Min AMRAP:
2 Rope Climbs
20 Reverse Lunges
20 Hollow Rocks
WOD
Every 2:30 x 3:
Set 1: 1 Lowbar Back Squat @ 75% 3-Rep Max
Set 2: 1 Lowbar Back Squat @85%
Set 3: 1+ Lowbar Back Squat @ 95%
For Time:
21-15-9
DB Thrusters (35/25)
Toes to Bar
WOD
For Time:
800-600-400-200m Run
80-60-40-20 American KB Swings (55/35)
WOD
5 Sets:
4 DB Seated OH Strict Press
10 Rounds:
30 Double Unders
8 Single-Arm DB Thrusters (50/35)
WOD
12-Min AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Accessory Work: 3 Sets
15 Banded Pull-Aparts
:30 Ring L Sit Hold
:30 Superman
Rest as Needed
WOD
5 Rounds:
10 Deadlifts
8 Hang Power Cleans
6 Push Jerks
1:00 Rest
@DT Weight You've Been Working With
WOD
20-Min AMRAP:
20 DB Snatches (50/35)
24 V-Ups
30/24 Cal Row
WOD
Every 2:30
Round 1: 3 Lowbar Backsquats @ 70% 3-Rep Max
Round 2: 3 Lowbar Backsquats @ 75%
Round 3: 3+ Lowbar Backsquats @80%
For Time:
70 Burpee Box Jump Overs
WOD
For Time:
400m Run
Into
20-18-16-14-12-19-8-6-2
Single DB Overhead Lunges (50/35)
40-36-32-28-24-20-16-8-4
Sit-Ups
Into
400m Run
WOD
5 Sets:
5 Seated DB Press
1:30-2:00 Rest Between
EMOM Until Failure:
1 Handstand Push-Up and 1 Box Jump (24/20)
** add 1 rep to each movement every round
WOD
3 Rounds:
20 Pull-Ups
40 Push-Ups
60 Air Squats
2:00 Rest Between Rounds
