“Poppin clots”

Lift: Pause squat + Squat (1+5)x3s work to Max (70-80%) Drop to 90% 1sxME REPS Wod: Primer Wod 10 min amrap 100 m run Dumbbell complex x3(burpee + Dl + pc + pp)50/35 Pull-ups x 10 After 7+ min to establish HS Power clean Core buy out: Jack knifes x 100/50

“Rip it off, or leave it?”

Skill: pistols -Candle stick -Distraction (banded box pistols) Wod: 12 min amrap 2 rope climbs 10 DB push press (50/35) 15 Step overs (single dumbell) Core buy out: Seated good mornings 3sx10r

“Fartin on the floor”

Lift: back squat 3sx10r (wk3/3)+10lbs 1st rep: 5 second eccentric + 9r T&G Drop set : 3sx3r pause squats 80-90% Wod: 7rft (FFFAAASSSST) 10/7cal row 7 Dumbbell power cleans (50/35) 5 burpee box jump over Rest 1 min sec Core buy out: Kick stand Dl 3sx12 (DBx2) Murph prep cardio: 1 mile run vest | […]

“Euchre Pie hole”

Lift: PP+PJ+J (1+2+3)RM (+5lbs) drop set 90%x5 jerks Wod primer: 10 min amrap Dumbbell chest press (med ball)x 10 Kettle bell swings x 15 Farmers carry 1 lap around rig (unilateral 50/50) Into: 10 min to est. HS CLEAN!!!! Core buy out: 3sx12r barbell sit ups

“You’re always disappointing”

BBG: (unbroken) 1 round DT (155/105) Rest 1 min / 5r Wod: 5r 5 box jumps 30/24” 7 Dumbbell cleans 50/35 9 Dumbbell thrusters 50/35 30 Double unders (if break 3 burpees) Rest 90 Sec Core: DIY GHD

“Snyder cut was better”

Lift: wk3/3 HS clean Wod: 12 min amrap Power clean x 7 Row x 9 cals Dumbbell Chest press x 12 (50/35) Core/gymnastics buy out: 4 rounds Pull-ups x 10 Ttb x 10 Cardio test: 5k run

“21.2”

Lift: HS JERK After 90% 3sx1r For Time 10 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) 20 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) 30 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) 40 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 […]

“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

“Little Nightmares”

Lift: deadlifts + dips 10min emom even: 5 deadlift(max) odd:5 dips After: drop to 90% 3sxME dips + 7 deadlifts Wod: 17 min to complete 50 burpee box jump overs 100 Single arm snatch 50/35 Rest of time max effort walking lunges Core buy out: 3sx20 revers crunches

“It ain’t easy being cheesy”

Lift: deadlifts + dips 10min emom even: 5 deadlift(max) odd:5 dips After: drop to 70% 3sxME EACH DEAD AND DIP (20r cap/7min cap) Wod: 12 min amrap BJ 30/25 X 5 Strict pull-up x 5/7kip (G:3 c2b strict) SAS x 20 (alt) 50/35 Buy out: 100 ring rows 50 pallof press each side