STRENGTH

Hang Squat Clean, 1x3, 2x2, 3x1

(Drop & Reset)


WOD

4 Rounds for time

(15 min. time cap)

20 Wall Balls (20/14)

15 Burpees

200m Run

 

 

Michael DeMarcoComment

WOD

(Teams of 2)

Partner A: 200m Run

Partner B: Power Cleans (135/95)

*Continue rotation until 75 Cleans are completed*

- THEN -

Partner A: 200m Run

Partner B: Wall Balls (20/14)

*Continue rotation until 100 wall balls are completed*

- THEN -

3 Rounds

200m Partner Run

15 Synchro Burpees

Michael DeMarcoComment

STRENGTH

Power Snatch

Every :90 x 8 Rounds

2 Reps


WOD

AMRAP 10

(Ascending Ladder)

3,6,9,12,15..

Shoulder to overhead

Burpees over the bar


ACCESSORY

5-10 Rope Climbs

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WOD

4 Rounds

400m Run

12 Sandbag over the shoulder (150/100)

50 Double Unders


CONDITIONING

(Pick one)

2K Row

5K Bike

1K Ski

 

Michael DeMarcoComment

STRENGTH

Back Squat

Work up to a heavy 3

:2 Pause


WOD

2 Rounds each for time

500m Row

25 Front Squats (95/65)

25 Pull-ups

- Rest 3:00 -

 

Michael DeMarcoComment

STRENGTH

KB Get Up

12 reps per arm

(Ascending weight)


WOD

AMRAP 14

9 Deadlifts (315/205)

15 Handstand Push-ups

21 Box Jumps (24/20)


CORE

4 x :30/:30

Side Plank

Michael DeMarcoComment

STRENGTH

Hang Squat Clean

Hang Squat Clean

1x5, 2x3, 3x2

(Drop & Reset)


WOD

2 Rounds

:90 Bike (Cals)

:90 Alternating DB Snatch (50/35)

:90 Toes 2 Bar

- :20 rest between movements -

Michael DeMarcoComment