“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

“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

“Illusory superiority”

Lift: Front squat 3sx5rm: wk2/3 +5-10lbs Drop set 80% 3sx3r 1 – 1/4 squat Wod: 30 min cap 3k-5k row Every 5 min: 1 bear complex 225/155-155/105-135/95 God:250/170

“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

“ENGLISH MF’r, DO YOU SPEAK IT!?!”

Lift: Front squat 3sx5rm: wk2/3 +5-10lbs Drop set 80% 3sx3r 1 – 1/4 squat Wod: 4rft (stager start) Ski erg x 500 m Back squat x 10 225/155 TTB x 2o Clean x 1 Core buy out: 5 strict pull-ups + 10 dips + 20 knee lifts 3 rounds

“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