Split Jerk
3-3-3-3-3
*Weight is athlete’s choice
. If possible, build weight throughout sets.
3 Rounds for Reps:
1 Minute Slam Balls (30/20)
1 Minute Air Squats
1 Minute Sit Ups
1 Minute Row
1 Minute Rest
Front Squats:
5-5-3-3-2-2
*Build from 65% up to 80% throughout your sets.
“Fran” For time:
21-15-9
Thrusters (95/65)
Pull-ups
Deadlift
5-5-5 @80%
2 Rounds For Time:
500 Meter Row
50 Double Unders
50 Box Jumps (24/20)
Rest 5 Minutes
Endurance WOD (7:45am)
Complete for Time in any order:
Row 1600 meters
200 Goblet Squats (50/35)
Run 1600 meters
160 Sit-ups
200 Double Unders/400 Singles
Community WOD (10:00 am)
Complete for Time in any order:
Row 1000 meters
100 Goblet Squats (50/35)
Run 800 meters
80 Sit-ups
100 Double Unders/200 Singles
15 Minutes Bar Muscle Up Practice
Test max, unbroken set of where you’re at in the progression.
20 Minute AMRAP:
400 Meter Run
50 Double Unders
/100 Singles
20 Push Press (95/65)
8 Minute EMOM:
2 Squat Snatch @80%
21-15-9
Bar Facing Burpees
Power Snatch (115/75)
Calorie Row
Tabata Kettlebell Swings (50/35)
Complete 4 Rounds for Time:
500 Meter Row
20 Sit Ups
20 Thrusters (75/55)
Back Squat 1 Rep Max
*Be safe and build to a heavy 1 rep back squat
10 Min AMRAP:
10 Toes To Bar
10 Wall Ball Shots (20/14)
10 Box Jumps
Deadlift
3-3-3 @85%
Chipper For Time:
60 Walking Lunges
50 Russian Twists (45/25)
40 Box Jumps (24/20)
30 Russian Kb Swings (70/50)
20 Burpees
10 Strict Pull-ups
Endurance WOD (7:45am)
Cardio Helen
Complete 3 Rounds for Time:
Run 1 mile
21 Kettlebell Swings (50/35)
12 Pull-ups
Community WOD (10:00 am)
“Helen”
Complete 3 Rounds for Time:
400 Meter Run
21 Kettlebell Swings (50/35)
12 Pull-ups”