PAIN and GAIN

All Levels

High Bar Back Squat

6 mins to establish the heaviest load.

then:

10 reps @30%

10 reps @40%

10 reps @50%

10 reps @60%

Max Reps @60%

Rest as needed btw sets.

NICOLE

All Levels

"Nicole"

AMRAP in 20 mins:

400m Run

Max Pull Ups

Score is Pull Ups per round plus Total Pull Ups.

 Looks like: 20, 20, 20, 20, 20 = 100.

EXTENSION

All Levels

EMOM for 6 mins:

2 Snatch @60%

EMOM for 6 mins:

2 Power Clean + 1 Jerk @60%

Then:

Lateral Bounds

EMOM for 6 mins:

4 TNG reps 24"/20"

*these reps should be turned over smooth

and fast. These are not for max height.

Over and Back = 2 reps

HUMP DAY

Advanced

4 RFT:

15 KBS 2/1.5p

12 HR Clapping Push Up

9 Strict Pull Ups

6 HSPU

3 Muscle Up

Intermediate

4 RFT:

15 KBS 1.5/1 p

12 HR Push-Ups

9 Kipping Pull-Ups

6 HSPU 

3 Muscle Up Progressions 

(ring row --> transition --> ring dip)

Beginner

4 RFT:

15 KBS (scale load as needed)

10 HR Push Ups

9 Kipping Pull-Ups with a band

6 HSPU on box

3 Ring Rows + 3 Jumping Ring Dips 

Firebreather

1. Push Press

1x 15 - 20 reps

1x Failure

*use the first set to establish your weight for the 2nd set. 

Weight should allow you to hit at least 15 reps on the second set.

2. CFJax WOD

GUT CHECK

Advanced

3 RFT:

15 Hang Power Clean 135/95

15 Burpee's

rest 10 mins

5 RFT:

35 Double Unders

200m Run

Intermediate

3RFT:

15 Hang Power Clean 115/75

15 Burpees

rest 10 mins

5RFT:

25 Double Unders or 100 Single Under

200m run

Beginner 

3RFT:

15 Hang Power Clean 75/45

10 Burpees

rest 10 mins

5RFT:

100 Single Under

200m run 

CO - OP

All Levels

For Time:

Teams of 4

200 Pull Ups

200 Thrusters 45/35

200 Box Jumps 24/20

200 OHS 95/65

*This is a chipper WOD. Athlete's may partition Reps needed. 

DEAD MEAT

Advanced

AMRAP in 15min:

Buy In: 750m Row

Then in the remaining time perform AMRAP:

20 Double Under

10 Box Jump 24/20

10 Walking Lunge 45/25#

 plate on your back

Intermediate:

AMRAP in 15min:

Buy In: 500m Row

Then in the remaining time perform AMRAP:

10 Double Under

10 Box Jump 24/20

10 Walking Lunge 45/25#

 plate on your back

Beginner:

AMRAP in 15min:

Buy In: 500m Row

Then in the remaining time perform AMRAP:

40 Single Unders

10 Box Jump 20/16

10 Walking Lunge 15/10#

 plate on your back