“Neanderthal DNA”

Skill review: rowing Wod: 7rft 250 m row 3 cleans 225/155-155/105-135/95 Rest 1 min Into: 100 air squats – no rest between last set cleans and squats Core buy out: 5 min mobility your choice

“Sprout life”

Lift: Every 90sec 10r:15min) Snatch + Ohs (2+1) x7s 60-80% Snatch 1r x3s 80-100%+ (2.5-5#^) Wod: 20 min amrap Rope climbs x 3 Assault bike x 15 cals Dumbell complex x 5r (50/35) -power clean -Push press Core buy out: L-sit: 10-30’sec x5r

“75 medium”

Lift: 10 min to establish 3rm (~80%) Into 20rm back squat x 1s +5-10# Wod: 3Rounds for reps (1 min amrap each) cals ski erg pistols (total alternating) Push press 95/65 Core buy out: 3 rounds Good mornings Dead bug x 20r

“Understandably unbearable”

Lift: Every 2 min (10r:18min) Snatch + Ohs (2+1) x7s 60-80% Snatch 1r x3s 80-100%+ Wod: 27min cap 5k row Core buy out: 2r Classic plank Max 3 min hold : min 90sec

“If you think it’s easy, then PR”

Lift: 10 min to establish 3rm (~80%) Into 20rm back squat x 1s Wod: Annie 50-40-30-20-10 Double unders + sit Ups Core buy out: 3 rounds Hallow push-up jumps x20r Dead bug x 20r

“I’m going to bed early, but I’m sure Tom Brady won”

Lift: Every 90sec (10r:15min) Clean + jerk (2+2)x7s 60-80% Clean + jerk (1+1)x3s 80-100%+ Between each lift: 2MU/7C2b Wod: 7rft / 15 min cap 250m row 10/7 dips 25 squats Buy out: Alternating bent over dumbbell rows 20rx3s (T-spine rotation optimal)

“Whoopsie Daisy”

Lift: Banded + un-banded DL wk 3/3 3 + 5 x 5s : work to max (T&G) 15 min cap +10-20# Wod: 20 min emom Even: Rowing cals 12/10 Odd: OHS X7 135/95 (G-155/105) (Scale @ 10r) Core buy out: 100 palof press (each side) 2 min gymnastics your choice

“It was always Tom Brady”

Lift: BBG: every 90sec x 7r Pc + Fs + pj + j (3+3+2+1) Start @ 135/95 (Wod weight to challenge) (wk3/3) +10lb minimum (last set best set) Wod: 21-15-9 (double for SAS) Assault bike cals Pull-ups Single arm snatch Core buy out: {6min ETA} 50 plank climbers 10 pistols (5 each leg) 3 rounds […]

“Futon: Convertible of living rooms”

Lift: wk 2/3 Back squats + BJ : +10lbs 5 Bs + 4 Bj Work to max (15 min max) Wod: 500 m row 25 wall ball 5rft Core buy out: 2r 1 min squat hold (bottom position w/tension) 1/2min hand stand hold

“Scathing Yelp Review”

Wod: It’s got that robot feel- 3000m row Every 500m: 10 clean and jerks 135/95-95/65-75/55 (5r total) Into: 100 cals assault bike AFAP Buy out: 2 min gymnastics your choice