Category: WOD

Strength
Deadlift 3-3-3-3-3 linear with dead stop

Conditioning
3RFT CAP 20:
30 standing oh lunges
40 wall balls
30 standing oh lunges
10 deadlifts 90/60k

Toes to bar warm up

Gymnastics
Alt emom 12:
Toes to bar (pick your number)
Erg cals (8-20)

Conditioning
15 min amrap:
20 toes to bar
20 erg cals
20 box jumps
20 squats

Olympic lifting
Power snatch

Conditioning
3 rounds:
Amrap 5:
500/400 row/run buy in or 1000/800m bike
max rounds:
30 doubles
5 power snatch 45/35
rest 5 mins

Olympic lifting
Clean & jerk

Conditioning
15 min amrap
3 clean & jerks 60/40
6 bar facing burpees
9 kb swings

Conditioning
For time CAP 20
120 wall balls
120 calories

Circuit
1:00 min core hold
10 single arm curl & press left
10 single arm curl & press right
15 strict sit ups (weighted)

Strength
Thrusters 3-3-3-3-3 ascending weight

Conditioning
For time CAP 18
15 chest to bar
12 calorie erg
9 thrusters 50/35k

Strength
Deadlift – linear 3-3-3-3-3
Reset each rep on the floor

Conditioning
Amrap 15:
30 bar hop burpees
20 deadlifts 80/55
10 strict hspu

Strength
Front squat 5-5-5-5-5 linear
If you’ve not squatted with weight during lockdown keep it light today.

Conditioning
20 min amrap:
5 toes to bar
10 box jumps
15 wall balls

Conditioning
30 minute EMOM
15/12 calorie erg
15 burpees

Scale the reps as necessary. If you’ve done it before push for a rep extra this time. If not look at what you can get done in :40 seconds then stick to it.

Conditioning
5 rounds of 3 on 2 off:
6 power cleans
9 push ups
12 air squats

Circuit
30 band pull aparts
10 side lateral raises
1:00 c curve hold