WORKOUTS

“Gone chill”

Lift: hang snatch + ohs (2+1) 5-10+ last wk
Drop set 3sx7r speed wod weight

Wod:
Assault bike 3 min
200 m run
Row cals 3 min
200 m run
Double unders 3 min

Conjugate:
12s3r 55% + 25% chains box squat wide stance bellow parallel
sumo Deficit DL 10sx3r @45% + bands
ACC 1-50m sled push 7sxlight speed weight
ACC 2-Kettle DL Jumps 8sx5r
Acc 3-standing kettle bell back extensions 5sx5r

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“Owl Jolson” (google it)

Lift: Hang clean + jerk (2+1)
Drop set 3sx7r pcj speed +5-10# from last wk

Wod:
1000 m row
50 hspu
1000 m row
30 deadlifts 255/175-225/155-155/105

Conjugate:
HS 2RM Bench
DROP set 3RM x 3s
ACC 1
Barbell row plus band 5sx5r (1 count hold)
ACC 2
Kettle bell Skull crushers 5sx10r
ACC 3
Incline bench double tri kick back 45degree angle 4sx10r

Finisher: 4sx20r rear delt fly (on side)

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“Action roll!”

Lift: 15rm back squat

Wod: 135/95-95/65-75/55
Power cleans x20
Ttb x 30
Squats x 40
3rft

Conjugate:
1rm sumo deadlift
Acc1-good mornings 5sx8rm
Acc2-Front squat 4sx5rm
Acc3-single leg dl kettle bell 4sx10r
Finisher: 100 goblet squats

Core: 50 ttb

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“I call it… exercise.”
-Socrates-

Partner WOD
Teams of 2, each person does prescribed reps with only one working at a time unless written synchronized
100DU buy-in: together
10 C2B/pull-ups
20 Front squat 135/95, 95/65, 75/55
30 Dips
40 synchro DB snatch 50/35
50 synchro Russian twist w/plate 10-25
40 synchro DB snatch
30 Dips
20 Front squat
10 C2B/pull-ups

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“‘Twas I who released the flatulent ”

Wod: “ZACHARY TELLIER”
For Time
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Conjugate
Bench 10sx3r 50% + chains
acc1
Barbell behind head extensions + chains
acc2
ring rows + chains
acc3
Dumbell kick backs

Finisher:
Y-T-I x5 (rear delt)
20 v ups
X3rounds

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“Beans? BEANS?! The magical fruit?”

Primer: ohs + banded rows + burpees
(10+10+5)x4 rounds

Lift: Hang snatch + ohs (2+1)
Drop set 3sx10r power snatch wod weight

Wod: Jackie
1000m row
50 thrusters 45/35
30 pull-ups

Conjugate:
Box squat 12s3r 50% + 25% chains
Conventional Deficit DL 10sx3r @40% + bands
ACC 1-Seated box jumps + wt 5sx3rm ( 20”+ )
ACC 2-Log clean 5sx5rm
ACC 3-ghd hamstring curls
Finisher: 10-10-10-5-5-5-1-1-1 TTB

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“Whoever smellt it…. dealt it”

Primer: You’ll see

Lift:10rm deadlift 15 min cap.

Wod: teams of 3 (2 min per station)
P1: 10 bench press + 15 Russian swings
P2: max cals assault bike
P3: max box step overs plus weight (DB)
Rest 1 min
3rfq
155/105-135/95-95/65

Conjugate:
50’ death march (DB)
50 box step overs
20 min

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“WHO FARTED!!?!?!!”

Primer: shoulder taps + front squat + ttb
(10+10+10) x 5 min

Lift: Hang clean + jerk (2+1) x5s
Drop set 3s x 10pcj wod (135/95-95/65etc)

Wod: 21/15/9
Hspu
Front wrack lunges 135/95-95/65-75/55
20Om run

After 3 min ME PULL-UPS/MUSCLE UPS

CONJUGATE :
HS 3RM Bench
drop set5RM x 3s
ACC 1
Ring flys x 4sx10r
ACC 2
Sphinx push up + WT or bands
ACC 3
Banded kick backs 3sx20r each arm
Finisher
50 strict oh kettle bell press

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“Swiss cheese”

Primer: squat twist + bird dogs + good morning
(10+10+10) + 100 m run x 3r

Lift: 20rm back squat

Wod:
5-10-15-20 Reps for Time
Burpee Pull-Ups
Wall Ball Shots (20/14 lb)
Power Snatches (135/95-95/65-75/55)

Conjugate:
2rm box squat
8rmx5s Sumo deadlift
Back extensions 4sx15r + wt
Walking lunges 4sx20
Split GM 4sx10r eaxhbleg

Core: 100 wtd sit ups

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