Strength WOD

Level 1:

A. Every 2 minutes x 6 sets
Strict Pull Up (Wd if Possible)
*Sets 1-2 x 6 reps
*Sets 3-4 x 4 reps
*Sets 5-6 x 2 reps

B. 2 rounds for time:
35 SDHL (1.5/1pd)
20 HSPU

Level 2:

A. EMOM x 6 minutes
Seated Box Jump x 3 reps w/SD
*Focus on speed off the box and landing tall.

B. 4-6 sets of the Complex:
3 TTB
3 Kipping CTB Pull Ups
2 TTB
2 Kipping CTB Pull Ups
1 TTB
1 Kipping CTB Pull Up
Rest 1-2 minutes
*Aim for unbroken and without coming off the bar.

C. AMRAP in 20 minutes
4 Strict Dips
6 DB Push Jerks (45/30)
8 KB Swings (2/1.5pd)

D. 3 sets of:
Ring Skull Crushers x 6-8 reps
Rest 30 seconds
Star Side Plank Holds x 30 seconds/Side
Rest 90 seconds

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 4 sets
Front Squat
*Set 1 x 5 reps @ 70%
*Sets 2-4 x 3 reps @ 75%

B. Every 90 seconds x 4 sets
Power Clean x 2.2.2
*Sets 1-4 @ 70% of 1RM
*Do 2 TnG reps, Rest 10s, Do 2 TnG reps, Rest 10s, Do 2 TnG reps = 1 set

C. For time:
Cal Row
20.15.10.5
Burpees Over the Erg

*Men’s Cals: 40.30.20.10
*Ladie’s Cals: 35.25.15.5

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Split Jerk
*Set 1-3 x 3 reps @ 70-75%
*Set 4-6 x 1 reps @ 80%
*Heavy Single of Sept 11th

B. Every 2 minutes x 6 sets
Clean
*Set 1-3 x 3 reps @ 70-75%
*Set 4-6 x 1 reps @ 80%
*Heavy Single of Sept 11th

C. 4 rounds for time:
20/15 Cal Bike
25 Wall Balls (20/14)

D. 3 sets of:
DB Front + Lateral Raises x 12-15 reps (Light)
Rest 30 seconds
Banded Hollow Pull Aparts x 25 reps
Rest 30 seconds

Level 1:

A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 5 reps @ 6 RPE
*Sets 3-4 x 3 reps @7 RPE
*Sets 5-6 x 3 reps @8 RPE

B. 3 rounds for time:
400m run
20 Box Jumps w/SD (24/16″)

Level 2:

A. Every 2 minutes x 5 sets
Pause Back Squat x 3 reps
*Sets 1-3 @ Heavy Set for the Day.
*Sets 4-5 @ 90% of Heavy Set.

B. Every 90 seconds x 6 sets
Snatch Pull + Snatch + OH Squat
*Set 1 @ 60%
*Sets 2-3 @ 65%
*Sets 4-6 @ 70-75%

C. Every 90 seconds x 6 sets
HSPU x 3-7 reps
*Choose one of the following that will challenge you.
*Strict, Strict Deficit, Seated DB Press

D. 3 sets of:
DB Tate Press x 8-10 reps
Rest 30 seconds
Snatch Grip Bent-Over Rows x 6-8 reps @ 50% of 1RM
Rest 30 seconds
Ring Plank Hold x 45-60 seconds
Rest 90 seconds

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Snatch Balance
*Sets 1-6 x 3 reps @ 50-60% of 1RM Snatch

B. EMOM x 10 minutes
Power Snatch x 2 reps
*Sets 1-5 x @ 60%
*Sets 6-10 x @ 65%
*Pause in the catch position for all reps.

C. 4 sets of:
Strict Dips x 3-7 reps
Rest 1-2 minutes b/t sets
*Choose one of the following that will challenge you.
*Light Band,Bwt,Wtd.

D. For time:
25.20.15.10
KB Swings (2/1.5pd)
4.3.2.1
Wall Walks

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 4 sets
Back Squat
*Set 1 x 6 reps @ 65%
*Sets 2-4 x 4 reps @ 70%

B. EMOM x 10 minutes
Min 1: 5 Kipping Pull Ups + 5 CTB Pull Ups
*Aim for unbroken sets
*Your goal is to perform all 10 reps without coming off the bar
Min 2: Dbl-Unders x 30 seconds
*Goal is to be unbroken and same reps every round.

C. 3 rounds for time:
1000m row
35 Box Jump Overs (24/20″)

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Push Press
*Sets 1-4 x 5 reps @ Heavy Set for the Day
*Sets 5-6 x 5 reps @ 90% of Heavy Set

B. EMOM x 10 minutes
Power Clean x 2 reps
*Sets 1-5 x @ 60%
*Sets 6-10 x @ 65%
*Pause in the catch position for all reps.

C. 3 rounds for time:
25 DB Push Jerks (45/30)
50 Dbl-Unders
25 DB Walking Lunges
50 Dbl-Unders

D. 3 sets of:
DB Bent-Over Fly’s x 20 reps (Light)
Rest 30 seconds
Hollow Banded Lat Pull Downs x 15 reps
Rest 30 seconds

Level 1:

A. Every 2 minutes x 6 sets
Front Squat
*Sets 1-2 x 5 reps @6RPE
*Sets 3-4 x 3 reps @7RPE
*Sets 5-6 x 3 reps @8RPE

B. 3 rounds for time:
20 DB Push Jerks (35/25)
35 Dbl-Unders
20 DB Reverse Lunges (35/25)
35 Dbl-Unders

Level 2:

A. Every 2 minutes x 4 sets
Front Squat
*Set 1 x 6 reps @ 65%
*Sets 2-4 x 4 reps @ 70%

B. Every 90 seconds x 6 sets
Pause Snatch (BTK)
*Set 1 x 3 reps @ 60%
*Sets 2-3 x 2 reps @ 65%
*Sets 4-6 x 1 rep @ 70-75%

C. 4 sets of:
Negative HSPU Complex
3 TEMPO Lowers @ 3s Down
3-5 Strict HSPU or DB Press
3 TEMPO Lowers @ 3s Down
Rest 1-2 minutes

D. 3 sets of:
Snatch Grip Pendlay Rows x 6-8 reps @ 55% of 1RM
Rest 30 seconds
Ring Skull Crushers x 6-8 reps
Rest 30 seconds
Star Side Plank Holds x 30 seconds/Side
Rest 90 seconds

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: 15s Easy Bike + 15s Moderate Bike
MIn 2: 15s Easy Bike + 15s Fast Bike

B. 3 rounds of:
5 sets; No rest between sets
30 seconds @ Moderate Pace
15 seconds @ Fast Pace
15 seconds @ Sprint Pace
30 seconds @ Easy Pace
Rest 2 minutes b/t rounds
*Examples for pace
*Moderate @65/55RPM
*Fast @ 70-75/65-70RPM
*Sprint @ 85+/75+
*Easy @ 55-60/50-55RPM

C. Complete
100 Banded Good Mornings
75 Banded Pull Aparts
50 Ring Rows (Feet on a Box)