Skill
5-10 minute rope climb technique overview with coach

Strength

Every :90 x 8 sets

Odd - 8 Close Grip Bench Press
Even - Rope Climb Progression*

Strength

Back Squat - Test Day

Build to a  1 rep max - intermediate/advanced
Build to a 3 or 5 rep max - beginner/intermediate

WOD

"Karen"

Come to compete or cheer on the competitors!

Strength

Every 2:30min for 5 rounds:

Barbell Bent Over Row - 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%, 5 @ 90%
Superset w/ DB Incline Press x 8-10

WOD

AMRAP in 15mins

WOD

Sweat It Out!

AMRAP 25
Row 500m
15 KB box step ups 35/25
15 sit ups (ab mat or ghd)
45’ bear crawl or hs walk
Bike 500m
45' Bear Crawl or Handstand Walk
VC 200 FT

Strength

Back Squat Waves - Every 3 mins On the Minute:

Wave #1
Set #1 – 5 reps @75%, Set #2 – 3 reps @80%, Set #3 – 1 reps @85%

Wave #2

Strength

Strict Press

5 @ 70%
3 @ 75%
3 @ 80%
3 @ 85%
1 @ 90%

Strict Chin Ups - 1 attempt of max unbroken reps after each set

WOD

Skill

Cleans - Every Minute On the Minute for 12 min

Adv & Intermediate:
Min 1 – 6: 5 Power Cleans @ 70%
Min 7 – 12: 3 Full Cleans @ 70%

*Beginners:
Min 1- 6 High-hang Power Clean x 5,