Clean and Jerk Build to a Heavy Single “Double Time” AMRAP 10: 50 Lateral Barbell Burpees 100 Double Unders 30 Clusters (115/80) L2 Sub 200 singles L1 30 Burpees 100 Singles 20 Thrusters / Goblet Squat Notes: Speed on the burpees is dependent on jump rope proficiency. If athletes are comfortable jumping with a higher heart rate, they can find a slightly faster pace on the burpees. No matter the pace, it should be the same from rep 1 to rep 50. We had 150 double un

“Eighteen Wheeler” AMRAP 18: 18/12 Calorie Row OR 200 M Run 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar L2 Sub Knee Raise or Knee to Elbow for T2B L1 12/8 Cal Row or 100 m Run Sub Hang DB Snatch or Push Press Sub Sit-Ups #WOD #cleanandjerk #doubletime #amrap #burpees #doubleunders #clusters

“Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle-ups L2 Sub Knee Raise/Knee to Chest for T2B Sub Pull-Ups for C2B Sub Jumping Bar MU for Ring MU or 30 Push Ups L1 35 Wallballs 30 Singles 25 Box Step 20 Sit Ups 20 Ring Rows 15 Burpees 10 Hang Cleans 10 Push Press 10 Hang Muscle Snatch 10 Push U

3-Position Power Clean Build to a Heavy Complex “Hangover” 3 Rounds: 15 Hang Power Cleans (115/80) 15 Lateral Barbell Burpees L1 3 Hang Power Cleans Build to a heavy 3 Rounds 10 Hang Power Cleans 10 Burpees Notes: While this workout is designed to be more of a sprint, there are some things athletes can do to make sure they don’t slow down. Following the first and second round of hang power cleans, athletes should move at a pace on the burpees that allows them to ge

HERO WOD “Marston” AMRAP 20: 1 Deadlift (315/205) 10 Toes to Bar 15 Barbell Facing Burpees L2 Sub Knee Raises (Chest, Elbow, Hip) L1 1 Deadlift 10 Sit-ups 15 Burpees Notes: Slow is smooth and smooth is fast. With a longer workout and a heavy barbell, controlled is better than aggressive. Athletes should approach this how they would see themselves doing so 12 minutes in. That will likely be 2-3 quick sets of toes to bar and methodical, breathing burpees. Dialing i

“Dirty Thirty” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders Subs C2B: Pull-up, Jumping C2B KB Swing: Russian T2B: Hanging Knee, Knee is Chest, Sit-up DU: 60 Singles L1 Sub 20 Reps Box Step Up Ring Rows Russian KB Swing Goblet Squat Sit-Up Push Press Deadlift Wall Ball Burpee

“Clean Shave” 3 Rounds: 15 Chest to Bar Pull-Ups 12 Lateral Barbell Burpees 9 Squat Cleans (135/95) L2 Sub Jumping C2B or pull-ups L1 Ring Rows Burpees Hang Power Cleans OR Goblet Squats ROMWOD Notes: The movement that sets the tone for the rest of the workout today is the burpees over the bar. Properly managing those makes or breaks the other two movements. Breathing through those 12 repetitions better allows athletes to attack the more complex movements, the pul

“Weightlifting Wednesday” EMOM 10 0:00 – 5:00: 3 Pausing Snatch Deadlifts 5:00 – 10:00: 3 Snatch High Pulls rest 5 minutes 10 Minutes to: Build to a Heavy Power Snatch followed by… “Head to Toe” AMRAP 8 10 Toes to Bar 10 Burpees L2 Sub Knee Raises or Knees to Chest L1 7 Hanging Knee Raise 7 Burpees Notes: Although this is a short workout, it is not an all out sprint. We want athletes to find a pace on the burpees that they are able to immediately jump up to

Overhead Squat Heavy 3 followed by… “Over and Out” For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65)L2 Sub regular burpees L1 15 Hang Power Snatch 15 Burpees 15 Overhead Squat 15 Burpees 15 Hang Power Snatch Notes: More important than speed on the power snatches to open things up is sound movement. Again, we are setting the tone for the squat snatches later in the wo

“Switch Gears” 8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Cal Row Sit-Ups Burpees L1 Sub Russian KB Swings ROMWOD Notes: With the score being the lowest rep count across all 8 rounds of each movement, we want to choose a target to hit on each one. Having a plan pays off, rather than pushing hard for the first :20 seconds and surviving on the next 7 rounds. Finding a balance today between coming out too hard and not coming out hard enough. The practice rou