Strength

6 sets

• Power clean + hang power clean 
• Build across 6 sets work on perfect technique

WOD

 1k row 

• 40 shoulder to OH 75/55
• 50 Russian KB swings 
• 100 DU

Strength

• Run 800m
• Rest 3 min
• Run 800m 

The goal for today is to keep your two times within 5 seconds of each other.

Workout

6min Cap

104 WallBalls 20/14
52 pull ups

@ 7 min

4 rounds

• 28 alt pistols
• 15 power cleans 115/80

10 min cap on workout 2

Strength

15 min to find a heavy triple push press

Workout

5 rounds

15 box jumps
10 hspu
5 power snatch

Strength

EMOM 10 min

Back squat x 3 @65-70% of your 1RM from week 1

Workout

5min AMRAP

4 Lateral burpees over bar
2 Power Cleans (185/125) 
Rest 3 min
5 Min AMRAP
6 Lateral Burpees
4 Power Cleans 155/105

Scale weights accordingly.

Part 1 should be moderately heavy.

Part 2 should be a little lighter.

Strength

3x20 back squat

WOD

With a partner

75 T2B
Partner hangs from pull up bar, reps do not count if partner isn't hanging from bar

75 burpees
Partner holds deadlift in locked out position 225/155

75 deadlifts
(185/135)
Partner holds a plank

Endurance workout

800m run
Rest 2 min
600m run
Rest 2 min
400m run
Rest 2min
600m run
Rest 2 min
Run 800m

Jog/walk 400m cool down

Strength

EMOM 10 min

3 touch and go power snatch
(Work on barbell cycling)

WOD

"Nancy"

5 rounds
400m run
15 OHS 95/65

Strength

Every 2 Min for 16min

Push Press+Push Jerk+Split Jerk

WOD

21-15-9-6-3

• Deadlift 
• HSPU
• DUx2

Strength

Every 2 Min for 16min

Push Press+Push Jerk+Split Jerk

Workout

21-15-9-6-3

Deadlift
HSPU
DUx2

Strength

Front Squat  5x5 

• Rest 2 min between sets 
• Build to a heavy set of 5

Workout

6min AMRAP

10 Wallballs
10 Kb swings
10 Box jumps

Rest 2 min

5 min AMRAP

DB/KB Burpee box step overs

WOD

5 Rounds

10 Burpees

10 Clean & Jerk

10 Box Jumps

Strength

15 min to Find a heavy triple OHS

WOD - with a Partner

1 person works at a time

• 200 Wallballs 
• Run 200m EACH 
• 200 DU
• RUN 400m EACH 
• 200 Air Squats 
• Run 200m Each

The runs are done at the same time.

Strength

EMOM 10 Min

3 touch and go Clean and Jerks
These should be relatively light to focus on barbell cycling efficiency.

WOD

7 min ascending ladder by 3's

• DB snatch 
• T2B

Strength

1k Row for time

WOD

Tabata

20s on :10s off for 32 total rounds

• Back squat 
• Strict press 
• Front squat
• Push press 

75/55

Score = Total reps.

Change movement each :20s so that you end up doing 8 sets of each movement

Strength 

5x8 Strict Press

• Increase across the 5 sets
• Rest 2 min between sets

WOD

6 Rounds for Time

5 HSPU
10 Kb Swings
15 sit ups

Strength 

Back Squat

• 10-8-6-4-2 
• These should be appropriately heavy for each set 
• Rest 2-3 min between sets

WOD

4 min AMRAP

10 Burpee Box over 24/20
15 DL 225/155
20 Pull-ups
25 Wall Balls 20/14

>>Rest 2 min<<

Repeat

>>Rest 2 min<<

2 Minutes: Complete the above for TIME

Score = Reps and time

WOD

• 1k Row
• 50 air squats
• 800m run
• 50 air squats
• 400m run
• 50 air squats

Strength

Deadlift 5x8 

• Rest 2 min between sets
• Build across the 5 sets

WOD with a partner

10min amrap

5 Power Snatch 75/55
20 Double Unders

Alternate each round

Strength

Every 2 min for 12 min

Snatch+3 overhead squats

WOD

8 rounds for time

8 hang power cleans
8 HSPU
8Chest to bar pull ups
8 pistols

Strength

15 min to find 1RM thruster from the floor

WOD

"Fight Gone Bad"

3 rounds
1 min per exercise

Wallball 20/14
Sumo Deadlift High Pull 75/55
Box Jump 20in for men and women
Push Press 75/55
Row for calories
Rest

Do not scale this workout up just go faster.

Skill

Split Jerk
We will work on Split jerk technique during the warm up

Strength

EMOM 12 min 

Split Jerk x1
Build across the sets with good technique

WOD

12 min AMRAP

200m Run
20 KB Swings
20 hand release push ups

Strength

Front Squat/Back Squat 7/13 x 4

• You will be doing a total of 20 reps each set.
• The first 7 reps will be front squat followed immediately by 13 back squats at the same weight.
• The only rest is when you rack the bar after the front squats to switch to back squats.
• Pick your weights wisely but challenge yourself!

WOD

21-15-9

Shoulder to Overhead
T2B

>>Rest 2 min<<

15-12-9

Burpee Box Jump Over
T2B

"Karen"

150 wall balls for time 20/14

Strength

5x8 Front Squat
Rest 2 min between sets

Partner WOD

18 min AMRAP

Partner 1: Run 400m
Partner 2: AMRAP

10 Hang Cleans
10 Sit ups
5 Burpees

Score = Total rounds completed by both partners

If you don't have a partner ...

4 Rounds

400m Run
10 Hang Cleans
10 Sit ups
5 Burpees

Strength

EMOM 8min

Hang Snatch x 2
We will go over these during the warm up as well as talking about cycling multiple reps without dropping the bar.

WOD

10 min amrap

7 Thrusters 95/65
7 Pull-ups
7 Ring Dips

Skill

Hand Stand practice

Extra Conditioning

Row 1k for time

Strength

5x5 push press

Build to a moderately heavy set of 5, don't try and PR today, just find something thats comfortably heavy for today.

WOD

For time:

100 DU
50 Russian Kb Swings
80 DU
40 Box Jumps
60 Du
20 HSPU

Strength

EMOM 10 min

Clean and Jerk x1

• Build across the 10 sets if technique will allow it.
• We will be going over clean and jerk technique during our warm up and then adding weight during the 10 min.

WOD

Open Workout 13.4

7 min ascending ladder

3 clean and jerk 135/95
3 Toe 2 Bar
6 Clean and jerk
6 Toe 2 Bar
9
9........

Extra Credit

Row 500m for time

• Make sure you're fully rested before this and go at it hard and give it your all!

Strength

Based off of last week's 1 RM - Back Squat

5 reps @ 60-70%
3 reps @ 75-80%
1 reps @ 85+
5 reps @ 75-80%
3 reps @ 80-85%
1 reps @ 90+%

WOD

3min AMRAP

10 OHS 95/65
10 Bar Facing Burpees

<<Rest 2 Min>>

3min Amrap

10 Front Squat 115/75
10 Bar Facing Burpees

<<Rest 2 Min>>

3min Amrap

Max reps Wallballs

Add weight to your bar during your 2 min rest for parts 1 and 2

Strength:

20 min to find 1 RM OHS

WOD

Team BSS Benchmark "3"

"Jackie"

For Time

1000m Row
50 Thrusters 45lbs for both men and women
30 pull ups