“Fraggle Rock”
Lift: (Wk3/3) Push press 3sx5rm Drop set 2sx10rm strict press Wod: 5rf cals/time 5 seated box jumps (12”) 30/24”? 10 pulls on erg (cals) 7 Russian k-swings (70/55) Into: 10-15 min to est (time depending) Power clean + hang Clean + jerk (1+1+1) Buy out: Core: 60 sec palof hold each side x 3r Shoulder […]
“Hate to say I told you so”
Lifts: pj + j (1+2) x 5s Drop set: 3×3 push press 50-60% Wod: 5rft Row 150m Burpee to plate x 10 (no stand) Rest 1 min Into: 7+ min Power clean + hang Clean + Fs (2+1+1) CORE/back: 3rounds 5 strict pull-ups 5 box jumps 10 single leg deadlift each leg
“If it’s easy, it doesn’t work”
Wod: Lane 5 rounds for max reps of: ¾ bodyweight hang power snatches Handstand push-ups Rest as needed between rounds Scale weight 135/95-95/65-75/55 Into: 7 min amrap 5 pull-ups 10 squats
“Plot twist: It’s Canada”
Lift: Pause squat + Squat (1+5)x3s work to Max (7o-85%){+5%} Drop to 90% 1sxME REPS Wod: Primer Wod 7 rounds 7 hang cleans 155/105-135/95-95/65 100 m run Into: 10 min to establish HS Power snatch + Hang snatch + OHS (2+1+1) Core buy out: Jack knifes x 100/50
“Psychic Time Capsule”
Lift: pj + j (2+2) x 5s Drop set: 3×3 push press 50-60% Wod: 10 min amrap Dumbell chest press x 10 (med ball) 50/35 Step overs x 20 reps (vest / med ball) Into: 7+ min Est HS POWER SNATCH CORE/back: 3rounds 5 strict pull-ups 5 box jumps 10 single leg deadlift each leg
“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
“EA sports: It’s in the game”
SKILL: butterfly pull-up Wod: 9-6-3 snatches 155/105-135/85-95/65 burpee box jump overs 30/24 Into : 3-6-9 Clean Ttb Core buy out: Farmer carry 1min each side x 2rounds Spider man plank 50r
“The bane of the hyper achiever”
Lift: PP+PJ+J (1+2+3)RM (+5lbs) drop set 90%x5 jerks Wod primer: 7 min amrap Assault bike x 10 cals Kettle bell x 7 (55/35) Muscle up x 1 Lift: PP+PJ+J (1+2+3)RM (+5lbs) drop set 90%x5 jerks Into: 10 min to est. HS Snatched!!!! Core buy out: 3sx12r barbell sit ups
“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
“Dead or alive you’re coming with me”
Lift: (Wk2/3) Strict OHP 5sx5r 15min cap (+2.5lb) Wod: 20 min to complete 5r Row x 9 cals OHS x 7 135/95-95/65 BBJOx 5 Remaining time : est. HS SNATCH!!! Buy out: Core: 60 sec palof hold each side x 3r Murph prep: 3r 1 min pull-ups 1 min pushups 1 min squats 1 min […]
