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7 Minute AMRAP of:
up ladder by 3′s of:
Front Squat (115/80)
Box Jump (24/20)
complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue
as far as possible inside of 7 minutes.
A. Work Snatch Grip Push Press + OHS from back rack
B. Work Snatch Balance
C. Work High Hang Squat Snatch
A,B,C should be done with an empty barbell
or light weight. The focus is to work proper
positioning and improve your form.
A. Work up to a heavy single Snatch Grip Push Press + OHS from back rack
B. Work up to a heavy single Snatch Balance
C. Work up to a heavy High Hang Squat Snatch
10 Minute EMOM:
3 Deadlifts @ 70%
3 Rounds for Time:
20 Calorie Row (per partner)
30 American Kb Swings (70/53)
40 Box Jumps (24/20)
50 Abmat sit-ups
25 Minute Time Cap
12 minute AMRAP:
40 Double unders
12 minute Muscle up Wave
Min 1, complete 1 Muscle up.
Min 2, complete 2 unbroken Muscle ups.
Min 3, complete 3 unbroken Muscle ups.
continue climbing the ladder until you are no longer able to complete the prescribed reps in an unbroken set. Then reset and climb back up the ladder again. Continue for 12 minutes.
7 Minute AMRAP:
6 Overhead Squats (135/95)
12 Calorie Row
7 minutes is a relatively short time for a workout. With that being said, this should be an all out sprint. Both movements will tax your quads/hamstrings and shoulders. The weight that you choose for the overhead squat should be something that you can do a few rounds unbroken. Since we are rowing for calories, I would recommend putting the damper setting on a higher number. You should aim to get 1 calorie per pull. Again, this is 7 minutes, give it everything you got!
Skills Practice: Double Under’s
Spend 15 minutes working on your double under’s
unbroken Double under’s for time.
Wall Balls (20/14)
Box Jumps (24/20)
15 Minute Time Cap
WOD Strategy: 15 minutes is an aggressive time cap for this workout and we are doing this for a reason. We want you to be moving as fast an efficiently as possible. If you don’t think you can complete this WOD in that time period, then you have to scale appropriately. You can scale the weight or the movement. You want to hit this WOD hard and keep your foot on the gas pedal.
Position 1: High Hang (pockets) – should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.
Position 2: Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Low Hang (below knees) – looking for vertical shins and chest as high as possible.
Position 4: Full Snatch (from the floor) – looking to hit all the position throughout the lift.
This is not suppose to be a heavy set. Go lighter and drill in the positions.
Every rep is done as a squat snatch.
The idea is to dial in the first position.
Then dial in the second position and pass through position 1.
Then dial in position position 3 and pass through 2 and 1.
Then do a full snatch passing through every position.
This complex is optional for the sport category. If you cannot fit this in during class then please plan accordingly to attempt it before or after the WOD
Front Squats (155/105)
Hand Release Push-ups
Do 10 Front Squats, 1 Hand release push-up,
9 Front Squats, 2 Hand release push-ups.
Follow this rep scheme until you do 1 Front Squat
and 10 Hand release push-ups
15 Minute Time Cap
5 attempts max effort hold
60 Seconds rest in between attempts