TECH

• Power Clean

• Jerks

WORKOUT OF THE DAY

For Time:

• 10 Clean & Jerks

• 10 Burpee Box Jump Overs

• 8 Clean & Jerks

• 10 Burpee Box Jump Overs

• 6 Clean & Jerks

• 10 Burpee Box Jump Over

• 4 Clean & Jerks

• 10 Burpee Box Jump Overs

• 2 Clean & Jerks

• 10 Burpee Box Jump Overs

STRENGTH

For Load

• Bench Stop Back Squat

• 6x5 @ 65% of 1RM

• every 3:00

WORKOUT OF THE DAY

HELEN

• 3 Rounds for Time

• 400m run*

• 21 Kettlebell Swings (16/24)

• 12 Pull-ups

STRENGTH

Super Set

• Every 2:00 for 5 Rounds

• 7 Bench Press @ 60% of 1RM

• MAX Push-up at the remaining time

WORKOUT OF THE DAY

AMRAP 20

• Perform as many KB/DB Farmer's Carry

• Pick weight

• 10m = 1 rep

TECH

SNATCH BALANCE

• For Load

• 4x5

• Every 3:00

WORKOUT OF THE DAY

Snatch Complex

• Every 2:00 for 20:00

• 2x Power Snatch + 1x Hang Squat Snatch + 1x OHS

STRENGTH

Super Set

• Every 2:00 for 5 Rounds

• 7 Bench Press @ 60% of 1RM

• MAX Push-up at the remaining time

WORKOUT OF THE DAY

Death By: Shuttle Runs

• 10m = 1 Rep

MOBILITY

2 ROUNDS

• 10 World’s greatest stretch

• 10 Scorpion Stretch

WORKOUT OF THE DAY

CAMILLE’S BIRTHDAY WOD

Partner workout

7 Rounds for Time

• 19 Deadlifts

• 8 Power Snatches

• 6 Burpees over the Bar

* One partner works, the other rests per movement.

** The resting partner will perform a farmer carry hold with 2 kettlebells (12/16). If the partner puts down the kettlebell, the pair must do 7 sync air squats.

TECH

HANG SQUAT CLEANS

• Burgener Warm-up

WORKOUT OF THE DAY

HEAVY DAY

• 8-8-8-8-8

• Hang Squat Cleans

STRENGTH

Partner Pause Back Squats

• For Quality

• 4x5

• Pause at the bottom for 3 seconds

WORKOUT OF THE DAY

For Time

• 21-15-9

• Push Press

• Pull-ups

STRENGTH

Deficit Deadlifts

• For Load

• 5x5

• Every 3:00

WORKOUT OF THE DAY

6 Rounds for Time

• 12 Dumbbell Power Snatches

• 10 Burpees

• 8 Box Jumps

• 6 Toes-to-bars

TECH

• Squat Clean Tech

• Jerk Tech

WOD

Every 2:00 for 20:00

• 2 x Squat Clean and Jerk

• 60-70% of 1RM

TECH

Bench Press Tech and Standards

WOD

In 20:00, find your 1RM Bench Press

TECH

• Pull-ups

• Goblet Squats

WOD

8 Rounds for Time

• 2:00 Monostructural Cardio

• 10 Pull-ups

• 20 Goblet Squats

TECH

Back Squat technique and standards

WOD

In 20:00 find your 1RM Back Squat

STRENGTH

Back Squats

• 6-6-4-4-2-2

• Start at 60% of 1RM

• Every 3:00

WOD

PARTNER WOD For time -

3 rounds of:

15 Synchronized Push Press, 95/65 lbs

15 Synchronized Wall Balls, 20/14 lbs

-- then --

Rest 5 mins

-- then --

3 rounds of:

15 Synchronized Wall Balls, 20/14 lbs

15 Synchronized Pull-ups

MOBILITY & STRENGTH

Banded Kneeling Hip extensions

• 20x5

• Time Cap - 10:00

WOD

In 3:00 for 5 Rounds

• 10 Deadlifts (225/175)

• 16 American Style Kettlebell Swings (24/16)

• Max Wallballs in the remaining time

TECH

• Power Snatch

WORKOUT OF THE DAY

2 Power Snatches @80% of 1RM

• Every 2 mins for 20 mins.

TECH

• Ring Muscle Up

• Walking Lunges

WORKOUT OF THE DAY

5 rounds for time of:

• 6 Ring Muscle-ups

• 30m Walking Lunge

• 2000m Air Bike / 1200m Row

STRENGTH

Plate Farmer's Hold

• 5 Sets

• :30 - Hold

• :30 - Rest

WORKOUT OF THE DAY

AMRAP 15

• 60 Double Unders / 80 Single Unders

• 100m Kettle Bell Farmer's Carry

• 25 V-ups

STRENGTH

Romanian Deadlifts:

• 5 x 4

• at 40% of your DL 1RM

• Every 3:00

WORKOUT OF THE DAY

In 20:00

• Find your 1RM Deadlift

STRENGTH

Deadlifts:

• For Load every 2 sets

• 6-6-4-4-2-2

• Start at 60% of 1RM

• every 2:00

WORKOUT OF THE DAY

4 rounds for time of:

• Row, 500 m / Bike 1KM

• 12 Bench Press @60% 1RM

STRENGTH

Barbell Bent Over Rows

• @30% of your 1RM Deadlift

• 12 x 4

• every 2:30

WORKOUT OF THE DAY

3 Rounds For Time of:

• 400m Run

• 1:00 - Max effort Back Squats at 70% of 1RM (from the ground)

• 1:00 - Max effort Pull-ups

- Rest 3:00 between Sets

TECH

• Power Cleans

WORKOUT OF THE DAY

Power Clean & Jerk

• 4-4-4-4-4

• Use the heaviest weight you can for each set.

TECH

• Double Unders

• Strict Pull-ups

• Split Squats

WORKOUT OF THE DAY

5 rounds for quality of:

• 7 Weighted Strict Pull-ups, pick load

• 20 Bulgarian Split Squats, pick load e/s

• 30 Double Unders

• 20 Sec L-Sit Hold

CONDITIONING

• CORE FOCUSED TABATA

WORKOUT OF THE DAY

PARTNER WORKOUT (Partners of 2)

• 60 double-unders

• 60 Wall Balls

• 50 double-unders

• 50 dumbbell box step-ups

• 40 double-unders

• 40 burpees

TECH

• Front Squats

• Hang Power Cleans

WORKOUT OF THE DAY

Community Cup Workout 3

In 20:00, Find your 1RM

• Front Squat

• Hang Power Clean

STRENGTH

FRONT SQUATS

• For Load

• 5-4-5-2-2

• Start at 60% of 1RM

• every 2:00

WORKOUT OF THE DAY

6 ROUNDS FOR TIME:

• 5 Pull-ups

• 10 Dumbell Snatches

• 5 Burpees

STRENGTH

DEADLIFTS

• For Load

• 5-5-3-3-2-2

• Start at 65% of 1RM

• every 2:00

WORKOUT OF THE DAY

FOR TIME

• 21-15-9

• Deadlift

• Thruster

TECH

Hang Power Snatch

WOD

Hang Power Snatch

• 5-5-5-3-3-3-1-1-1

• Use the heaviest weight you can for each set.

• every 3:00

STRENGTH

Push Jerks

• For Load

• start at 65% of 1RM

• 6x4

• every 2:00

WOD

AMRAP 18

• 6:00 Shuttle Run

• 60 Air Squats

• 20 Ring Rows

• 20 Candlesticks

• 6:00 Air Bike Calories

• 60 Air Squats

• 20 Ring Rows

• 20 Candlesticks

• 6:00 Row Calories

• 60 Air Squats

• 20 Ring Rows

• 20 Candlesticks

WOD

10 x 3:00

• 1 Rope Climb

• 10/12 Calorie Bike / Row

• rest for the remaining time