“Eighteen Wheeler” AMRAP 18: 12/9 Calorie Row 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar L2 Hang DB Snatches 18 Knee Raises or Situps L1 Sub Single Arm DB Press for DB Snatch Situps for T2B Notes: Today’s rep scheme is designed for athletes to be able to complete sets unbroken when fresh, but the time they are working will likely require them to break once on each set to keep moving for the majority of the 18 minutes. A short break

Push Press Heavy Set of 3 “Sky Hook” 3 Rounds For Time: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65) L1 2 Rounds Med Ball option Notes: There is no place to hide with just a barbell in today’s workout. Looking at these big numbers can be intimidating, with 20 reps per movement and 60 reps total each round. Picking these apart and thinking of them in smaller chunks makes this a lot more manageable both physically and mentally. Rather than

“Run Train” 5 Rounds: 100 Meter Med Ball (20/14) 200 Meter Run 15 Burpees L1 200 M Run 15 Burpees Notes: A five round workout means a sustained effort is in order. While athletes are capable of going fast on the first two rounds, it is more about maintaining a pace through the third and fourth rounds, finishing strong on the last. We can take into account the total numbers on each movement to help with pacing: a 500 meter sandbag run, 1000 meters of running, and 75 bu

“Deadpool” On the 3:00 x 7 Rounds (21 Minutes): 21 AbMat Sit-Ups 21 Medicine Ball Squat Jumps (20/14) 7-6-5-4-3-2-1 Deadlifts L2 14 Squat Jumps No weight changes on DL L1 14 Sit Ups 10 Air Squats 7-6-5-4-3-2-1 DL Notes: Looking for each round today to be a sprint, taking somewhere between 1:15 – 1:45 depending on the number of deadlifts and the weight on the bar. The remaining time in the 3-minute intervals will be spent recovering, recording scores, and changing

“Handbag” 60/42 Calorie Row 100 Double Unders 800 Meter Med Ball Run (20/14) 100 Double Unders 60/42 Calorie Row L2 Sub 1 Min DU Attempts or 200 singles Sub 800 m without MB L1 30 Cal Row 100 Singles 400 M Med Ball Run or Farmer Carry 100 Singles 30 Cal Row Notes: The pace on the rower and the med ball run will be determine by efficiency and confidence on the jump rope. The goal is to row and run at a pace where athletes can immediately transition to the rope fo

“Pull Over” For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 21 Lateral Barbell Burpees L1 15 Burpees 15 Med Ball HP Clean 15 Burpees Notes: The power cleans and second set of burpees are far more important than the opening set of burpees. Pacing the first set of lateral bar burpees will allow you to immediately move to the barbell. On the barbell, looking to hold on here for bigger sets. Something like 15-6, 9-7-5, or 7-7-7. Emptying the tank on the last

A) Hang Snatch RX 2-2-2-2-2 L2 Hang Snatch + 2 Overhead Squat 5 x (1+2) B) 15 Min AMRAP RX 15 Wall Ball (20/14) 9 Power Cleans (135/95) 3 Ring Muscle Ups L2 Sub Jumping Muscle Ups (Bar or Ring) or 6 C2B Pull Ups L1 Sub MB Cleans Sub 6 Push Ups Notes: Work to a heavy 2x hang snatch. If cycling is difficult, scale to L2. Ring Muscle Ups are a very advanced movement. Challenge yourself to do the jumping version to practice the transition. #WOD #HangSnatch

A) Back Squat L3 70% x 3 80% x 3 90% x 3 L2 3x5 B) For Time - Alternating 50/40/30/20/10 Double Unders 10/8/6/4/2 Clean and Jerks (155/105) L2 Sub singles and scale weight L1 Med Ball CJ Est Time: 15 Min *Back squat L3 is based off Training Max (90% of 1RM). L1 build to heavy. CJ's are full squat cleans to an overhead any way you want (thruster, press, jerk etc). If you don't have 20 DU's in a row, scale to singles (2x scale). Use MedBall for CJ's if you have