WU: w/plates 5/2.5s

3×8

 – front raises

 – lat raises

 – 90/90

 

Strength: Strict Press

3×15 @ 60% of 1rm

 

Cond: EMOM 20

Even: Thrusters 95/65

ODD: Burpees

 

RX+ – 12/12 & BFB

RX – 10/10

S1 – 8/8

S2 – 6/6

*Scale reps before scaling weight.  If you cannot do the S2 with the 95/65 then scale weight with S2 reps.  Be smart about how many reps you choose.  If you cannot complete, scale down the reps during the workout.  

WU: 

20 Cal row

20 ea. Hip Halo lateral steps

20 Hip halo squat

20 Toe touches

 

Strength: Back Squat

3×15 @ 60% of 1rm

 

Cond: For Reps

3 Mins of…

15/12 Cal row

15 Wall balls

Rest 2 mins

 

3 Mins of…

10 DB snatch 50/35

10 DB OH lunges 50/35

Rest 2 mins

 

3 Mins of…

8 TTB

4 C2B

 

*Scale as needed

 

 

WU: Ring Dip technique 

40 Ring dips

 

100 Hang Cleans

150/100 Cal row

300 DU/SU

150/100 Cal row

100 Hang Clean

*40min time cap

WU: 
Row 30 Cals (hard pulls)
20 Squat jumps (high)

Strength: Deadlifts
3x15 @ 55%

Cond:  OPEN WORKOUT 18.5

Complete as many reps as possible in 7 minutes of: 
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

VARIATIONS
Rx’d: (Ages 16-54)
Men use 100 lb. 
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups 
Girls use 45 lb., perform chin-over-bar pull-ups

Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups

Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups 
Women use 45 lb., perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups 
Women use 35 lb., perform jumping chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups

NOTES

This workout begins with the barbell on the oor and the athlete standing tall. After the call of “3, 2, 1 ... go,” the athlete may perform 33 thrusters, then 33 chest-to-bar pull-ups. The athlete will repeat this couplet, performing 27 thrusters and 27 chest-to-bar pull-ups, 21 and 21, 15 and 15, and nally 9 and 9.

The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 20-minute time cap.

There is no tiebreak for this workout.

1) Every 2 mins for 4 rounds

10 Bulgarian split squats each leg (hold Dbs if possible)

 

2) 5 rounds of 30sec on 20 sec off 

Plank

 

3) 3 x 10 "victory" on bands with Y-stretch in between

 

4) Spend 5 mins working on ankle smashes

 

5) Once complete,  Open Gym

 

 

WU:

400m run (curb and back)

20 Spider-Man pushups

20 TTR

 

Strength: Strict Press

3×15 @ 55% of 1RM

 

Cond: Parter WOD Amrap 20

Partner 1 – 400m run

Partner 2 – 5 Power Snatch 95/65

       10 OHS 95/65

       15 TTB

Scale as needed

*As P1 runs, P2 works

On P1 then picks up where P2 left off

     

WU: Tabata (8 rds of 20secs on 10 off)

1) Russian twists 25/15 plate

2) sit ups

3) hip ups (drive feet to ceiling)

4) hollow hold 

 

Strength: 

3 x ME strict Pull ups 

Scale: ME negatives until you can’t control descent 

 

Cond: For Time

10-1

Deadlifts 225/155

HSPU

RX 225/155

S1 155/115, pike press

S2 115/85, push ups

WU: 

10 sets of 2 lunges + 2 Airsquats

then…

20 Rings rows

 

Strength:  Back Squat

3×15 @ 55% of 1rm

 

Cond:  "Macho Man"

Every 90sec for 10 rounds

3 Power Cleans

3 Front Squats

3 Jerks

*Warm up and choose your weight.  Focus is technique and breathing control as rounds pass.

 

Oly:  Work to heavy single (25 mins)

 

Cond:  Partner WOD

*one partner works at a time

 

21 DB Lunges 50/35

15 DB Snatch 50/35

9 DB Step ups 50/35, 24/20"

Then…

9 TTB

6 HSPU

3 Squat snatches 135/95

 

S – scale as needed

 

 

WU: 

30 Frankenstein

30 KB swings

30 Squat jumps for height

 

Strength: Deadlifts

4×10 @ 70% of 1rm

 

Cond: Open WOD 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

 

Workout 15.3 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

 Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Teens 
(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet