WORKOUT OF THE DAY

Register for the Intramural Team Challenge for 2019

WOD

Strength
5 Sets, Building:
8 Barbell Z-Press
8 Renegade Row

Conditioning
For Time:
30 Pullups
6×20′ DB Weighted Walking Lunges (50s/35s)
400M Run
20 Pullups
4×20′ DB Weighted Walking Lunges
600M Run
10 Pullups
2×20′ DB Weighted Walking Lunges
800M Run

Extra

Strength
Snatch from Hips: 50/3, 60/2, 70/2, 80/2, 85/2

Skill
EMOM for 10:
Odd) 40 Double Unders
Even) 3.3.3 Strict HSPU (10 sec rest between 3’s)
*scale reps as needed to stay UB”

WOD

Strength
High Hang Clean: 50/3, 60/2, 70/2, 80/2, 85/2, 90/2

Conditioning
AMRAP 4:
20 Wallballs (20/14)
then max reps of:
12 Deadlifts (135/95)
12 Lateral Barbell Burpees

Rest 2 Minutes

AMRAP 4:
30 Wallballs (20/14)
then max reps of:
9 Deadlifts (185/135)
9 Lateral Barbell Burpees

Rest 2 Minutes

AMRAP 4:
40 Wallballs (20/14)
then max reps of:
6 Deadlifts (225/155)
6 Lateral Barbell Burpees

*wallballs for each section are a buy-in

Extra

Strength
Back Squat: 60/5, 70/5, 80/5*3 sets

5 Sets:
5-8 Wide Grip Pullups
5-8 Ring Dips

Allen Core Fitness

Strength
Hang Clean: 10 minutes for technique work

Conditioning
AMRAP in 4 minutes:
15 Wallballs
10 Hang Power Cleans
5 Burpees over Bar

Rest 2 minutes

AMRAP in 4 minutes:
15 Wallballs
10 Deadlifts
5 Burpees over Bar

WOD

Conditioning
In teams of 2, one person working, for Time:
80 Hang Power Cleans (135/95)
Run 200M Each
80 Back Squats (135/95)
Run 300M Each
80 Toes to Bar
Run 400M Each

*both partners run 200, one at a time, relay style
*back squats from ground

Extra

Strength

Front Squat w/ 5 sec pause:
50/3, 60/3, 70/2, 75/1, 80/1

Shankle Complex: Build to max
(Clean Deadlift + 3 Hang Clean Pulls + Hang Clean + 2 Jerks)

Skill/Conditioning
9-6-3 For Time:
Bar MU
Hang Squat Snatch (135/95)

WOD

Strength
Push Press: Build to heavy set of 4

Conditioning
Record Reps for Each AMRAP:
AMRAP in 2 min:
9 Thruster (95/65)
9 Pullup
AMRAP in 3 min:
12 Power Snatch (95/65)
12 OH Lunge (25/15 plate)
AMRAP in 2 min:
15 Clean & Jerk (95/65)
15 Air Squat

Extra

Strength
Split Jerk: 5 sets of 3, building, 3 sec pause in catch all reps

Skill
For Time:
40 Kipping HSPU
*Every 10 reps Sprint 100

ALLEN CORE FITNESS

Strength
Power Snatch: Technique work for 12 minutes

Conditioning
AMRAP in 7 minutes:
7 Power Snatch
5 Burpees over Bar
100m Run

WOD

Mobility
Hamstring Stretch (coach choice)
Pec Smash & Stretch
Calf Stretch (coach choice)

Strength
3 Sets:
Max-2 Chinups
15 Miracle Grow
*max-2 = stop a couple reps short of failure
*if you’re scaling do 8-10 reps as difficult as possible

Conditioning
EMOM for 4 Rounds:
ME DB Curtis P Manmaker (Row L + Row R + PC + Lunge L + Lunge R + Push Press)
14 V-Ups
14 Pushups

WOD

Strength
Banded Deadlift: Medium band w/ 50% of 1RM – 3 reps every 30 seconds for 8 sets

Conditioning
4 Rounds for Total Reps:
2 Min of Row for Cal
1 Min of Double Unders
1 Min of Burpees

Extra

Strength
FS: 50/8 60/8 70/6 75/6 80-85/6x2sets

Skill/Conditioning
Death By:
1 Ring MU + 1 Squat Clean Thruster (70-75% of C&J)
*add 1 rep of each movement until failure.
**scale with banded or jumping ring MU”

Allen Core Fitness

Strength
Deadlift: 3 reps every 30 seconds for 8 sets
*65% of heaviest DL

Conditioning
4 Rounds:
20 Cal Row
50 Singles
10 Burpees

WOD

Strength
4-5 Sets:
8 Horizontal Ring Rows
1 Max Hold Chin Over Bar (up to 30 sec)

Conditioning
AMRAP, working 60sec on 20sec off, for 12 minutes:
15 Kettlebell Swings (53/35)
15 Box Jumps (24/20 step down)
15 Toes to Bar
15 Push Press (95/65)

Extra

Strength
Power Clean: Build to 1RM

Back Squat: 50/10, 60/8, 70/8, 75/6, 80/6, 85/6

WOD

Strength
Power Snatch: Build to 1RM

Conditioning
5 Rounds for Time:
15 Wallballs (20/14)
10 Deadlifts (185/135)
200 Meter Run

Extra

Skill
Accumulate 10 Kipping HSPU pausing for 5 sec at bottom of kip and 5 sec at top.
…then 25 Kipping HSPU for Time
*scale reps as needed

Strength
4 sets:
Incline DB Bench Press: 8 reps
Supinated BB Row: 8 reps
GHD Situps: 20 to parallel

Allen Core Fitness

Strength
Power Snatch: 12 Minutes to work from hang positions. And lower

Conditioning
5 Rounds for Time:
15 Wallballs
100m run
5 Hang Power Snatch

WOD

Strength
Back Squat: 60/5, 70/5, 75/5, 80/5

Conditioning
In teams of 2, alternate complete Rounds for AMRAP in 22 Minutes:
20 Kettlebell Swings
10 Overhead Squats (95/65)
10 Weighted Step-ups (35s/25s)

Extra

Strength
Snatch: Build to Heavy Double, TNG

Skill
6 Sets:
10 e/side Single Arm KB Row
Max Freestanding HS Hold
*If less than 20 sec do 3 attempts each round
**minimal rest

WOD

Strength
Jerk (any style): Build to 1RM (be smart)

Conditioning
20-15-10-5:
Wallballs (20/14)
30-25-20-15:
Abmat Sit-ups

Directly Into…

5-10-15-20
Hang Cleans (115/80)
Burpees Over Bar

Extra

Strength
Press: 4 sets of 8 building to heavy set

Skill/Conditioning
5 Rounds:
30 Double Unders
Max -2 Kipping HSPU
Rest 1 Minute
*stop 2 reps short of failure

Allen Core Fitness

Strength
Shoulder Press: 4 sets of 8 building

Conditioning
20-15-10-5:
Wallballs
Thrusters

Directly into…
1000m Bike for Time