“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

“Thursday and Friday are birthday wods”

Lift: deadlifts + dips 10min emom even: 5 deadlift(max) odd:5 dips After: drop to 50% 3sxME EACH DEAD AND DIP (21-15-9 rep cap) Wod: 12 min amrap 12 Dumbbell Snatches (Alt) 4 Man Makers 12 Burpees 12 Single Dumbbell Front Squats Core buy out: 50 wtd (bb) sit ups

“Killimanjaro”

Lift: wk 3/3 Back squats + BJ : +10lbs 5 Bs + 4 Bj Work to max (15 min max) Wod: 50 reps (50/35-40/25) 1 dumbbell burpee 1 dumbell power clean 1 Dumbell push press Every 60 sec 1 bar muscle up / 3C2B 18 min cap Core buy out: 3 rounds 50 banded rows […]