“Ross Perot”
Lift: 5min emom complex Power clean + tall clean + fs + clean 20min cap for: 1rm clean (+5-10#) 5sx3rm front squat Wod: 10 min cap 10r of: 3 Power snatch 135/95-95/65-75/55 3 BFB Into: ME DUs with remaining time. Core: Plank 3sx1:00min
“Decide. Be better. Start now.”
Lift: pj + split jerk (1+2) x5s Into: 3sx3r strict press Wod: 10 Rounds for Time (10min cap) 3 Snatches (135/95 lb) 3 Bar Over Burpees Into: 3 rounds 12 Box jump overs 12 TTB Core buy out: Good mornings 3sx10r
“Dad bod”
Lift: Deadlift (full reset) 10 min 2emom : 5 deadlifts @70% Skill review: bar muscle ups wk 1 Wod: Fractured Amanda 9-7-5 Muscle ups (bar/ bands – G* ring) Snatches (135/95-95/65-75/55) Cals assault bike 21-15-9 Core buy out: Plank 3sx1:00min + wt
“Pro card LARPer”
Back Squat Wk2 C4 90%+30# 70%x3 80%x3 90%x3+(ME)80%x3 70%x3+(ME) Wod: 800m run (paced) 21-15-9 reps cleans (135/95lb) Ring dips Time is “Elizabeth” finish Accessory buy out: 10r Rdl / back extension on GHD 3s
“It’s pronounced bologna”
Back squat Wk1 C4 90%+30# 65%x5 75%x5 85%x5(ME) (75%x5 65%x5(ME)) Butter fly progressions 10 min Pvc pipe scoop to hallow Box arch (top) to hallow (bottom) Limited ROM butterfly Wod: Jackie (10min cap) 1000m row 50 Thrusters (45/35) 30 pull-ups Acc buy out: DB rdl 3sx15r (raised toe)
“I feel the need, the need for speed”
Lift: De-load DL 40%-50%-60%x5r full reset Wod: HOPE (fight gone bad style) 1 min each movement 1 min rest between rounds Burpees 75-lb. power snatches Box jumps, 24-inch box 75-pound thrusters Chest-to-bar pull-ups 3 rounds for max reps;
“Whole foods: Because we’re better than you”
Lift: w3c3 (Bro sesh) Bench + squat 75%x5-85%x3-95%x1+ME-85%x3-75%x5+ME Wod: Fran (eat shit losers) 21-15-9 Thruster + pull-ups Post Wod Acc: Ann roll outs (barbell)
“I’m still alive”
Lift: 20rm back squat Wod: Annie w/row 50-40-30-20-10 Dus + sit ups Row 250m between rounds Skill: Opt1 5sx5r wtd pull-ups Opt2 5sx10r banded / Kipping practice Brute Wod: Seated box Jumps x 5 Strict dips x 10 Russian k-swing x 10 70/55 G*100/70
“The customer is always right”
Lift: Experiment wk (primer Wod) 10 min to establish HS Into: aprox 70-90% 10 RM back squat Time depending: 3sx3r Pause squat (80-90% of max) Wod:10 min amrap 15 wall balls 10 Alt single arm snatch (50/35) 5 BFB rest 1 min Into Grace: 30 PCJ 135/95-95/65 (G* only 3 breaks) core: Barbell rows 4sx10r
“Apple cider season ≈ Diarrhea season”
Lift: 20 rm back squat Wod: 20 mins to complete 3rft 400 m run 21 kettle bell swings 12 Pull-ups Remaining time: Complete as many rounds as possible: 3 deadlifts @ 315/315-225/155-155/05 10 cals assault bike
