AMRAP 10: Dubs + S2OH

Back Squat

Athletes will have 12 minutes to complete the following:

3 x 8 @ 60%

*Athletes should focus on driving their feet through the floor and standing fast! If athletes do not know their percentages they should use an RPE of ~6.

WOD

10-minute AMRAP

9 Shoulder to overhead (105/75)**
35 Double unders

**Athletes may increase the weight of the shoulder to overhead to (135/95) if their coach agrees.


Partner Workout: S2OH + Power Cleans + Lunges

Bench Press

Athletes will have 12 minutes to complete the following:

3 x 8 @ moderate

*This week we are looking for ~5% increase from the previous week with a 6 or 7 on an RPE scale.

WOD

Athletes will alternate full rounds for the entire 17 minutes OR until each partner has completed
5 full rounds!!


5 Rounds For Time:

8 Shoulder to overhead
7 Power Cleans
6 Reverse Lunges

*17-minute time cap!!

** Athletes should choose a weight that will allow them to complete 8
shoulder to overhead
unbroken.

OUR RECOMMENDATION: (115/85)


Every 2 for 20: "Row then Hold!"

Front Squat

Athletes will have 12 minutes to complete the following:

3 x 10 @ increasing**

**This week athletes should prioritize speed AND increasing loads each set. Percentages used should be 50/55/60% or RPE of 4/5/6.

WOD

Athletes will alternate every 2 minutes for 20 minutes:

SEGMENT 1 **
:30 Row @ moderate
:30 Row @ hard
:30 Row @ max effort
:30 REST

SEGMENT 2
:60 Farmer’s hold @ moderate
:60 REST

**Today’s rowing intervals will be done ALL based on feel. Monitors should be kept down.
Athletes should work off of their own perceived effort, not based on what they see on the
screen :)


4RFE: AB + OH Squats + Pull-ups

WOD

4 Rounds For Effort:

10 Calorie Assault bike
7 Overhead squats (75/55)**
10 Strict pull-ups ***
7 Overhead squats (75/55)**
10 Calorie Assault bike

- Rest 2 to 3 minutes between rounds -

** Athletes may increase the weight of the OHS to (105/75) if their coach agrees!
*** Athletes should use a band if they are unable to keep proper form in the pull-up AND
consistently fall short of pulling their chin over the bar!


Every 3 for 15: Wallballs + Lunges + Push Jerks

Back Squat

Athletes will have 12 minutes to complete the following: 

3 x 10 @ increasing**

***This week athletes should prioritize speed AND increasing loads each set. Percentages used should be 50/55/60% or RPE of 4/5/6.

WOD

Every 3 minutes For 15 minutes alternate between the following:

21 UB Wall balls (20/14)
75 ft. Walking lunge @ BW
7 SA DB push jerks per @ moderate