“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


Skill: TTB/strict work Mobility + activation Strict work + kip: curl to kick Wod: 10rft 5 burpees to plate 10 over head walking lunges (45/25 plate) 150 m row Core: 5sx30sec max weight

“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

“ Warriors, come out and plllaaayyyaaaa”

Lift: Every 2 min (10r:18min) (wk3/3) Clean + jerk (2+2)x7s 60-80% Clean + jerk (1+1)x3s 80-100%+ Between each lift: 2MU/7C2b +2 Wod: 21-15-9 Dips Kettle bell swings 55/35 G:72/55 Pistols Into: 100 double unders G: start over if break Buy out:3r STATIC SUITCASE HOLDS 1:00 min each side Single leg RDL each leg x10r

“Because you told me so”

Lift: Power clean + PJ (1+1) 10 min to establish 1rm Drop to 90% 1r EMOM X 5min Wod: 5rft 400 m run 10 cals assault bike 10 Dumbbell cleans 50/35 Rest 2 min

“Tommy Pickles”

Skill/lift: Skill: dealers choice Lift: 5sx5rm push press (70-80%) drop set 5sx3r @same weight Wod: Filthy 50 For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Back Extensions (rig set up/ good morning) 50 Wall Ball Shots […]

“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

“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

“Steve Carell in 40yo virgin”

15 min: dealers choice Wod: 20-15-10 Hang power snatch 95/65-75/55 Burpee box jumps 30-20-10 pistols (alt) TTB 40-30-20 HSPU (Be smart) Kettle bell swings Core buy out: 2s x 2 min your choice core

“Did Screech have a catch phrase?”

Skill review: kipping pull-ups Hallow arch Beat swing Pop (advanced op: float) Pull 7min emom: 1 strict pull-up 3 kipping (Butterfly op) 3 C2B (Butterfly op) Wod: 135/95 – 95/65 – 75/55 1 clean 1 hang cluster 5 min amrap Core buy out: 2r 1 min plank 30 sec bird dog plank 30 sec bird […]