Strength/Skill:

5 Push Press @ 6/10 RPE
4 Push Press @ 7/10 RPE
3 Push Press @ 8/10 RPE
2 Push Press @ 9/10 RPE
1 Push Press @ 10/10 RPE

Metcon:

AMRAP 18 Minutes
6-4-2
Bench Press (225/145)
3-2-1
Rope Climb
*Repeat the 6-4-2 and 3-2-1 sequence for the full 18 minutes

Strength/Skill:

5 Sets x 5 Pause Snatch Deadlift + Jump and Shrug @ 85% 1 RM Snatch

*Pause Snatch Deadlift: pause is at mid thigh for 2 seconds.
**Jump and Shrug from the mid thigh position.

Metcon:

AMRAP 7 Minutes
50/40 Calorie Assault Bike
Max Calorie Row
-rest 3:00-
AMRAP 7 Minutes
50/40 Calorie Row
Max Calorie Assault Bike

Strength/Skill:

4 Sets
10 Dumbbell Incline Bench Press (HEAVY)
7-10 Single Arm Dumbbell Row
:30-:45 Ring Support
*Rest 1:30-2:00 between sets.

Metcon:

*Individual Version
AMRAP 2 Minutes
50 Double Unders
25ft Handstand Walk
Max Deadlift (275/185)
*Go until you get 35 reps.
-rest 1 minute b/t sets-

Saturday Partner WOD!!

Teams of 2:

2 Rounds Each:

• 250m Row/Ski

4 Rounds:

• 200m Relay Run (together)
• 8 x P. Cleans (185/125 -you go/I go)
• 16 x Burpee-over-bar (sets of 4)

2 Rounds Each:

• 250m Row/Ski

4 Rounds Each:

• 12 x DB Hang Snatch (50/35)
• 12 x Box Jump-overs (Step-down)
• 3 x Wall walks

2 Rounds Each:

• 250m Row/Ski

Strength/Skill:

20 Back Squat @ 5/10 RPE

-rest as needed-

10 Minutes (every minute on the minute)
Min 1: 1 Back Squat @ 5.5/10 RPE
Min 2: 1 Back Squat @ 6/10 RPE
Min 3: 1 Back Squat @ 6.5/10 RPE
Min 4: 1 Back Squat @ 7/10 RPE
Min 5: 1 Back Squat @ 7.5/10 RPE
Min 6: 1 Back Squat @ 8/10 RPE
Min 7: 1 Back Squat @ 8.5/10 RPE
Min 8: 1 Back Squat @ 9/10 RPE
Min 9: 1 Back Squat @ 9.5/10 RPE
Min 10: 1 Back Squat @ 10/10 RPE

Metcon:

10 sets (1 set every 3 minutes)
14/12 Calorie Echo Bike
14 Jumping Split Lunges (total)
7 Front Squats (135/95)

Cook’s Kitchen

Strength/Skill:

5 Sets
10 Dumbbell Bench Press
10 Double Dumbbell Bent Over Row
*Rest 90 seconds in between sets.

*Use same dumbbell weight for both movements. Only score a single dumbbell weight. For example: If you used 50lb Dumbbells your score would be 50lb.

Metcon:

AMRAP 12 Minutes
24 Power Clean and Jerks (115/80) (in sets of 6+)
48 GHD Sit Ups (in sets of 12+)

Strength/Skill:

10 Front Squat @ 55% (as fast as possible) – think of this as an explosive drill with the speed element

-Then-

Every minute on the minute for 5 minutes perform 3 Front Squat @ 65%-70% 1RM Front Squat

-Then-

10 Front Squat @ 55% (as fast as possible) – think of this as an explosive drill with the speed element

Metcon:

6 sets (1 set every 6 minutes)
200m Run
-into-
3 rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
-into-
200m Run