Author: James Jeffers

Skill / Strength / Work-Up

Bench Press
5 sets x 5 reps

WOD

12 min AMRAP
30 Double-Unders
10 Box Jumps
1 Rope Climb

Skill / Strength / Work-Up

10 min EMOM
Bar-Muscle Up Practice

WOD

5 RFT:
100 m Carry
10 Devil’s Press

*15 min time cap

Skill / Strength / Work-Up

Run warm-up and Pull-Up prep

WOD

“Nicole”
20 min AMRAP
400 m Run
Max Pull-Ups

Skill / Strength / Work-Up

10 min EMOM
Handstand Push-Up Practice

WOD

10 min AMRAP
12 Cal Bike
8 Dips
4 Deadlift

MONDAY: Handstand Push-Ups, Biking, Dips & Deadlift
TUESDAY: “Nicole” – Running & Pull-Ups
WEDNESDAY: Bar Muscle Ups, Farmers Carry & Devil’s Press
THURSDAY: Bench Press, Double-Unders, Box Jumps & Rope Climbs
FRIDAY: Hang Snatch, Push-Up, Sit-Up & Hip Mobility
SATURDAY: “Manion” – Running & Back Squats
SUNDAY: Open Gym

WOD

Quarterfinals WOD 4

Complete as many reps as possible in 10 minutes of:

10 Clean and Jerks (weight 1)
REST 1 minute
10 Clean and Jerks (weight 2)
REST 1 minute
10 Clean and Jerks (weight 3)
REST 1 minute
Max-reps Clean and Jerks in the remaining time (weight 4)

WOD

Quarterfinals WOD 2

3 rounds for time of:

50 Wall-Ball Shots
50 Lateral Burpee Box Jump-Overs

WOD

Quarterfinals WOD 1

4 rounds for max reps of:

1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups (20″)
1 minute of rest

Skill / Strength / Work-Up

10 min EMOM
1) 5 Dips
2) :30 OHS Bottom of Squat Hold

WOD

10 min AMRAP
10 BB Floor Press
20 Sit-Ups
40 Single-Unders

Skill / Strength / Work-Up

Handstand Holds

WOD

4 Rounds-
4 min to complete:
25 R. KB Swings
10 Burpee Box Jump Overs