Strength WOD

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 6 reps @ 7RPE
*Sets 3-4 x 4 reps @ 8RPE
*Sets 5-6 x 2 reps @ 9RPE

B. For time:
42.30.18
Wall Balls (20/14)
Sit Ups

Level 2: Self led Warm-Up.

A. Every 2 minutes x 4 sets:
Deadlift
*Set 1 x 8 reps @ 50%
*Set 2 x 6 reps @ 60%
*Set 3 x 4 reps @ 70%
*Set 4 x 2 reps @ 75%

B. EMOM x 18 minutes
Min 1: 10 Burpees (6″ Target)
Min 2: 30 Double Unders + 10 TTB
Min 3: 15 Wall Balls (30/20)

C. Complete
Banded Good Mornings x 100 reps
Barbell Floor Press x 100 reps (Empty)
Banded Pull Aparts x 100 reps

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 6 reps @ 7RPE
*Sets 3-4 x 4 reps @ 8RPE
*Sets 5-6 x 2 reps @ 9RPE

B. AMRAP in 15 minutes
400m run
11 Power Snatch (95/65)
12 Pull Ups
13 Power Cleans

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 4 sets
Front Squat x 2 reps
*Build to a Heavy Set for the Day.
A2. Every 2 minutes x 3 sets
Front Squat x 4 reps
*Use 80-85% of “A1”

B1. Every 2 minutes x 3 sets of:
High Hang Snatch x 3 reps @ 75%
B2. Every 2 minutes x 3 sets of:
Hang Snatch x 2 reps @ 80%
B3. Every 2 minutes x 3 sets of:
Snatch x 1 rep @ 85%

C. 3 sets of:
Prone DB Rows x 8-10 reps (Moderate)
Rest 30 seconds
Single Arm Farmer Carry x 100ft/Side (Heavy)
Rest 30 seconds
Med Ball Hamstring Curls x 10-15 reps
Rest 90 seconds

Level 2:

AMRAP in 20 minutes of:
400m run
11 Power Snatch (95/65)
17 Pull Ups
13 Power Cleans

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 70-75%
*Sets 5-6 @ 80%

B. Every 2 minutes x 3 sets
Snatch Pulls x 6 reps (NOT TnG)
*Sets 1-2 @ 70%
*Set 3 @ 80%

C. 3 sets of:
DB Single Leg Split Squat x 8-10 reps/Leg (Mod-Tough)
Rest 30 seconds
GHD DB Rows x 10-12 reps (Light-Mod)
Rest 30 seconds
L-Sit Over & Backs x 20 reps
Rest 90 seconds

Level 2:

For time:
42.30.18
Wall Balls (20/14)
21.15.9
TTB

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Power Snatch + Hang Snatch + OH Squat
*Sets 1-2 x 3+2+1 @ 6RPE
*Sets 3-4 x 2+2+2 @ 7RPE
*Sets 5-6 x 1+2+3 @ 8RPE

B. 4 rounds
10 Thrusters (95/65)
50 Dbl-Unders
7 Strict Pull Ups

Level 2: Self led Warm-Up.

B1. Every 2 minutes x 4 sets of:
2 Front Squat + Jerk
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
B2. Every 2 minutes x 4 sets of:
Front Squat + Jerk
*Sets 1-2 @ 80%
*Sets 3-4 @ 85%

B. Every 90 seconds x 5 sets
Snatch
*Set 1 x 3 reps @ 65%
*Sets 2-3 x 2 reps @ 70%
*Sets 4-5 x 1 rep @ 75-80%

C. 3 sets of:
Front Rack Reverse Lunges x 12 Alt reps (Mod-Tough)
Rest 30 seconds
Bent-Over DB Row x 8-10 reps
Rest 30 seconds
Wtd Hollow Rocks x 20 reps
Rest 90 seconds

Level 2:

Complete a 6 minute HS Hold
Each time you come down, perform:
40 Dbl-Unders
20 KB Swings (1.5/1pd)
15 Burpee Box Jumps (24/20″)

Level 1: Class Warm-Up.

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

B. For time:
30 OH Squats (95/65)
10 CTB Pull Ups/10 Ring Dips
20 OH Squats
5 CTB Pull Ups/5 Ring Dips

Level 2: Self led Warm-Up.

A. Every 90 seconds x 4 sets
Hang Muscle Snatch x 3 reps
Tall Box Jump x 4 reps (Step Down)
*Sets 1-2 (Light)
*Sets 3-4 x (Moderate)

B. Every 2 minutes x 6 sets
Power Snatch + Snatch
*Sets 1-3 x 2+2 @ 65-70%
*Sets 4-6 x 1+1 @ 75%

C. 3 sets of:
Prone DB Rows x 8-10 reps (Moderate)
Rest 30 seconds
Single Arm Farmer Carry x 100ft/Side (Heavy)
Rest 30 seconds
Med Ball Hamstring Curls x 10-15 reps
Rest 90 seconds

Level 2:

Every 5 minutes x 4 sets
30/20 Cal Row
15 Wall Balls (30/20)
10 Alt DB Snatch (70/50)

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 3 sets of:
High Hang Clean + Hang Clean
*Set 1 @ 65%
*Sets 2-3 @ 70%
A2. Every 2 minutes x 4 sets
Hang Clean x 1 rep
*Sets 1-2 @ 75-80%
*Sets 3-4 @ 85-90%

B. Every 2 minutes x 4 sets
10 Seated DB Shoulder Press (Tough)
8 Strict Pull Ups
6 Strict Ring Dips

C. 3 sets of:
Strict TTB x 8-10 reps
Rest 30 seconds
L-Sit Flutter Kicks x 20-30 seconds
Rest 30 seconds
Hollow Rocks x 15 reps
Rest 90 seconds

Level 2:

For time:
30 OH Squats (115/85)
15 Burpee Pull Ups
20 OH Squats
10 Burpee Pull Ups

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Hang Clean + Front Squat + Split Jerk
*Sets 1-2 x 3+2+1 6RPE
*Sets 3-4 x 2+2+2 @ 7RPE
*Sets 5-6 x 1+2+3 @ 8RPE

B. AMRAP in 12 minutes
100m run
10 Ring Dips
100m run
5 Wall Walks

Level 2: Self led Warm-Up:

A. EMOM x 6 minutes
Min 1: 3-Pos Snatch @ 50%
Min 2: 30s Hollow Hold

B. Every 2 minutes x 4 sets
Snatch
*Sets 1-2 x 2 reps @ 60%
*Sets 3-4 x 2 reps @ 65%
*Sets 5-6 x 1 rep @ 70-75%
*Sets 7-8 x 1 rep @ 80-85%

C. 3 sets of:
DB Bench Press x 6-8 reps @3131
Rest 30 seconds
Side Plank Reach Through x 10 reps/Side
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds

Level 2:

2 rounds for time:
15 Clean & Jerk (115/85)
15 TTB
15 Assault Bike Cals

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A1. Every 90 seconds x 3 sets
Jerk Balance x 5 reps (Light)
A2. Every 90 seconds x 3 sets
Tall Jerk x 3reps (Light)

B. Every 2 minutes x 6 sets
Split Jerk
*Set 1 x 3 reps @ 65%
*Sets 2-3 x 2 reps @ 70-75%
*Sets 4-6 x 1 rep @ 80-85%

C. 3 sets of:
Front Rack Reverse Lunges x 16 Alt reps (Mod-Tough)
Rest 30 seconds
Bent-Over DB Row x 8-10 reps
Rest 30 seconds
Wtd Hollow Rocks x 20 reps
Rest 90 seconds

Level 2:

3 rounds for time:
10 Squat Snatch (135/95)
20 Burpees

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Sumo Deadlift
*Sets 1-2 x 8 reps (Moderate)
*Sets 3-4 x 6 reps (Heavy)
*Sets 5-6 x 4 reps (Tough)

B. 3 sets of:
KB Front Rack Squats x 10 reps (1.5/1pd)
Banded Good Mornings x 25 reps
Ring Row x 10 reps (Feet on a Box)
90 seconds

“C. 2 sets of “”Taksnaps Shoulders”””
12 DB Front Raises
12 DB Lateral Raises
12 DB Bent-Over Fly’s
12 DB Kick Backs
12 DB Hammer Curls
12 DB Shoulder Press
Rest 90 seconds