A. Four Sets of:
Back Squat x 4-6 reps @ 21X1

B. For individual times, two rounds of:
Row 250m
Rest 2:00
Run 200m
Rest 2:00

Competition WOD:

A. Take 15 minutes to build up to today’s heavy snatch.

B. Every minute, on the minute, for ten minutes:
Hang Power Snatch x 3 reps @ 50%
20/24″ Box Jumps x 6 reps

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Group & Competition WOD:

Five rounds for time of:
400m Run
Sit-Ups x 30 reps
Deadlift x 15 reps

*Coach’s Notes: Deadlift scaling options are – Group: 95/135#, Comp: 135/185#. Don’t be big ego’ed with this – that’s HIGH volume at a high weight – if your deadlift is not that great, keep your ego in check.

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Group WOD:

A. Every minute on the minute, for ten minutes:
Power Clean x 3 reps

B. Four rounds for time of:
200m Run
Ring Rows/Pull-Ups x 5 reps

Competition WOD:

A. Four sets of:
Shoulder Press x 3 reps
Front Squat x 10 reps
Rest 2:00, complete this unbroken, and build up as heavy as possible.

B. For Time:
KBS x 50 reps
1000m Run

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Group WOD:

A. Four sets of:
2 Shoulder Press + 4 Push Press
Rest 60 seconds, build as heavy as possible.

B. Complete as many rounds and reps as possible in 8 minutes of:
Burpees x 5 reps
Air Squats x 10 reps
KBS x 15 reps

Competition WOD:

A. Take 15 minutes to build up to today’s heavy clean.

B. Complete as many rounds and reps as possible in 8 minutes of:
Ring/Static Dips x 5 reps
95/135# Cleans x 5 reps

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A. Five sets of:
Front Squat x 3 reps
Rest 2:00

B. Four rounds for time of:
400m Run
45/75# Push Press x 20 reps
V-Ups x 10 reps

Competition WOD:

A. Three sets, not for time, of:
Handstand Push-Ups x 6-8 reps
Double Unders x 50 reps
Toes To Bar x 6-8 reps

B. Five rounds for time of:
14/20# Wallballs x 20 reps
Pull-Ups x 20 reps
Alternating Pistols x 20 reps
16/24kg KB/DB Snatch x 20 reps

*Coach’s Note: 25 minute timecap.

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A. Six sets of:
Hang Power Snatch x 2 reps
Rest 2:00

B. Every minute, on the minute, for four minutes:
Row 100m

Rest 2:00, then;

C. Every minute, on the minute, for three minutes:
Sprint 100m

Rest 2:00, then;

D. Every minute, on the minute, for two minutes:
Burpees x 10 reps

Competition WOD:

A. Six sets of:
Overhead Squat x 3 reps
Rest 2:00

B. Every minute, on the minute, for four minutes:
100m Sprint

Rest 2:00, then;

C. Every minute, on the minute, for three minutes:
Row 150m

Rest 2:00, then;

D. Every minute, on the minute, for two minutes:
Burpees x 15 reps

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“The Chief”
Five three-minute rounds, with a one-minute rest in between each round, to accumulate max reps and rounds as possible of:
95/135# Power Clean x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

*Coach’s Notes: We want ONE total number at the end of these five rounds, not rounds+reps for each three-minute period. Just think of it as one long workout, and we’re pressing pause every three minutes.

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A. Four sets of:
Back Squat x 8-10 reps (50-65% of your 1RM)
Rest 2:00*

*Coach’s Notes: Rest is absolutely necessary. Please do not rush this.

B. Three rounds for time of:
500m Row
Pull-Ups x 10 reps
KBS x 20 reps
Rest 60 seconds

Competition WOD:

A. Six sets of:
Mid-Thigh Snatch + Snatch
Rest 2:00

B. 21-15-9:
155/225# Deadlift
24/30″ Box Jumps

*Coach’s Notes: 8 minute timecap.

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A. Six sets of:
Overhead Squat x 3 reps
Rest 2:00 between sets.

B. In pairs, complete four rounds for time of:
14/20# Wallballs x 20 reps
20/24″ Box Jumps x 10 reps
400m Med Ball Carry

*Coach’s Notes: Completed in teams of two. Partners alternate through the movements, except for the run. Both partners complete the run together, and can switch carrying the medicine ball as they please. Ball must be carried for entirety of 400m, and not set down, or partners must complete 5 burpees right then and there before continuing on. Upon starting a new round, you switch exercises.

Competition WOD:

A. Four sets of:
Power Clean + 3 Front Squats (50-75% of 1RM Clean)
Rest 2:00*

*Coach’s Notes: This obviously begins from the ground. Complete one power clean, into three front squats. Rest is NECESSARY before beginning your next set, so DO NOT rush these. Work up as heavy as possible, while staying in that 50-75% range.

B. Four rounds for time of:
Knees To Elbows x 5 reps
100m Sprint
135/185# Squat Clean x 4 reps
100m Sprint

*Coach’s Notes: 10 minute timecap.

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