WORKOUT OF THE DAY

WOD

In teams of 2, alternating complete rounds, 5 Rounds each for Time:
20/16 Cal Row (16/12 Cal Bike)
12 Pullups | R+ 5 Bar MU
14 DB Box Step Ups (50/35-20″)

*Scaled 6 Strict Banded Pullups (no kipping w/ bands)

Extra

Strength
Push Jerk: Build to a heavy single

Pause BS: 1 reps (3 sec) EMOM for 10 min @ 80-85% for 1 reps

Skill
In as few sets as possible – 60 lateral HS steps on wall (keep it 30/30 but break up as desired)

3 attempts: Max distance UB HS walk

Midline – After
3 sets:
20 hollow rocks
10 GHD hip extensions

Allen Core Fitness

10 min EMOM:
5 deadlift @ 70%

5 sets:
10 SL RDL building at a smooth pace but no rest.

5 sets:
30 UB kettlebell swings every 3:30

WOD

Strength
Clean pull to mid thigh + low hang Clean from 2″ off ground + FS: Build to heavy double

Conditioning
Dumbbell DT – 5 rounds for time (50s/35s):
12 DB Deadlifts
9 DB Hang Power Clean
6 DB Push Jerk

Extra

Strength
Deadlift: 6 sets working to smooth 6RM for the day
*Not T&G
8 parallette pushups after each set

Skill
25 Freestanding tripod leg ext. from straight to kipping pos. and back up
*only legs are moving, you must control your core to stay balanced

6 rounds at a steady pace:
10 steps e/arm OH walking lunge w/ KB
4-6 kipping HSPU

WOD

Strength
Front Squat: Build to Heavy Triple w/ 2 sec pause on each rep

Conditioning
AMRAP in 16 minutes, climbing the ladder:
6 Burpees
8 Wallballs (20/14) | R+ Pistols
6 Power Clean (135/95)
8 Burpees
8 Wallballs | R+ Pistols
6 Power Clean (135/95)
*add 2 Burpees to each round, WB and clean reps stay the same

Extra

Strength
Full Snatch + Power Snatch: Every 90 sec, start at ~50% and build to 2nd miss

Snatch Grip RDL: 6 sets of 3 – back stays flat! (~40-50% of BS max)

Skill
4 min. EMOM:
30 sec. of perfect, tight, hollow/arch swings

12 min EMOM for kip consistency:
1- 20 sec. of Kipping pullups
2- 20 sec. of TTB
3- 20 sec. of CTB pullups
*only butterfly CTB if kip stays tight and consistent
**20 sec on 40 sec off

Allen Core Fitness

10 min EMOM
5 back squat @ 70%

5×10:
walking lunges
every 2 min
*building in weight

5×10 UB Devils Press
every 3 min
*hands can’t leave the dumbbells

WOD

In Teams of 2, For Time:
100 Burpees over Bar
40 Toes to Bar
800m Run
30 Toes to Bar
60 Deadlifts (60-65%)
20 Toes to Bar
*Run together

Extra

Strength
Power Snatch: 10 min EMOM to heavy single

Clean + 2 FS + jerk: Build to heavy Single

Skill
5 sets of 10 Hollow/arch kips on rings + 5 sec. hollow hold

Midline – After
100 abmat situps AFAP

WOD

Strength
5 sets:
8-10 Ring Pushups
10 KB Bent Rows (AHAP)
*add weight as able for the Pushups
**scale with hands on KBs, or normal PU

Conditioning
AMRAP in 7 Minutes:
3 Cleans (95/65)
3 Pullups
6 Cleans (95/65)
6 Pullups
9 Cleans (95/65)
9 Pullups
etc…

*Any style clean
**R+: Snatches & C2B

Extra

Strength
8 supersets:
– Max hollow chinup/pullup grip chin over bar hold (alt. grip ea/ rnd)
– Max HS hold on wall w/ hands directly under shoulders and head through

Skill
10 min. practice freestanding HSPU
*work from freestanding tripod up

Allen Core Fitness

Strength
DB Bench Press:
5 sets of 10
15 reverse flys b/t sets

Conditioning
25 min Amrap
20 wall balls
20 cal row
20 push ups
2 min rest 

WOD

Mobility
Forearm/Tricep/Bicep Smash w/BB
Quad Smash w/BB
T-Spine Mobility w/ Foam Roller

Conditioning
16 min EMOM:
1:16 Jumping Lunges
2: 100′ Plate Carry (45+15/45)
3: 16 Abmat Situps
4: 40 Double Unders

WOD

Strength
Front Squat: EMOM for 8 Min, 3 reps @ 70%

Conditioning
AMRAP in 20 minutes:
20/18 Cal Row
30 Wallballs (20/14)
20 HR Pushups

*Rx Pushups: no knee contact with ground, no sagging

Extra

Strength
OHS Build to heavy single w/ 5 sec. pause in bottom

Jerk: Build to Heavy Double
*hold the split/catch position for 2 sec. on each rep

Skill
Death by Dip, from top of MU
1+1, 1+2, 1+3 etc
*1 MU + 1 dip, 1 MU + 2 dips

Accumulate 60 Perfect hollow/arch swings on rings
*break as soon as form deteriorates

Allen Core Fitness

4 sets:
10 KB Swings AHAP
10 Push Press

Workout
4 Rounds for Time:
15/12 cal bike
15 deadlifts
Rest 2 min between 

WOD

Strength
Deadlift: 6 sets of 4 building
*Drop from the top of each rep and reset

Conditioning
4 Rounds for Time:
12 Weighted Step ups (50/35s)
9 Hang Power Cleans (135/95)
15 Toes to Bar
Rest 1 min

Extra

Strength
Clean w/ Pause below knee, build to heavy single

Skill 
10 inchworms + pushups for control and perfection

Midline- After
100 pushup position shoulder taps
*don’t twist when instigating touch
*if easy, you may use a weight on back

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WOD

Strength
Hang Snatch: Build to Heavy Double

Conditioning
“Helen”
3 Rounds For Time:
400M Run
21 Kettlebell Swings (53/35)
12 Pullups

Extra

Strength
12 min to work to 3RM FS w/ no belt each with a 2 sec. pause

Skill
4 rounds – at a steady pace, not for time:
8 strict Rope PU (use a single hanging rope, and pull to chest)
*alt. top hand each set
10 alt. pistols
20 ft. HS walk

Midline – After
4 min. tabata – Hollow hold on ground

Allen Core Fitness

5 rounds:
500 meter row
10 burpees
10 back squats 50%
Rest 2 minutes

WOD

Conditioning
Teams of two, 4 Rounds for Time:
300M Run
30 DB Snatches
30 Cal Row
*Run Together

Strength
Snatch Balance: Build to Heavy Single

Clean + push press + power jerk + split jerk: Build to heavy single

single arm OH KB Lunge: 4 sets of 25ft each arm