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Siteplicity
Oly Day! Barbell warm-up 8 sets of: Hang power clean + power clean + jerk Work up to a heavy set for the day Rest as needed between sets Strength: Back Squat 10×60%, 8×65%, 6×70%, 6×75%, 6×80%, 4×85% Cash out: Row 1000m at 70%
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Strength: Deadlift 5x 60%/65%/70%/75%/80% WOD: 5 rounds for time 8 Alternating KB snatch  (53/35) 8 Push up 8 Ball slam  (25/15) 8 Sit-up
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Skill work: Every minute, on the minute, for 12 minutes: Minute 1 – Strict Handstand Push-Ups x 4-8 reps (if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep) Minute 2 – L-Seated Dead Hang...
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“Filthy 50” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
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Strength: 1a) Push Press  6×60%/65%/70%/75%/80% 1b) Weighted pull-ups 6 x 5 reps WOD: 20 Deadlift  (185/135) 400m run 20 Hang power clean (135/95) 400m run 20 Power clean  (135/95) 400m run
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Oly: Every 2min for 20min (10 sets) Power snatch + High hang snatch + Snatch Build to heaviest load Strength: Back Squat 6×60%/65%/70%/75%/80%
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Strength: Deadlift 5×60/65/70/75 WOD: 500m row 50 Push-up 50 KBS  (53/35) 50 Wall ball  (20/14)
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Strength: Front squat 5×60/65/70/75 WOD: 400m run 7 Power snatch  (Rx 115/75  RTG 135/95) 7 OHS 20 Burpee over the bar 7 Power snatch 7 OHS 20 Burpee over the bar 7 Power snatch 7 OHS 400m run
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BRING A FRIEND DAY For max reps: 30 Seconds of Muscle-Ups  (scale to any MU progression or strict chin-ups/strict dips) Rest 30 seconds 30 Seconds of Toes to Bar Rest 30 seconds 30 Seconds of Handstand Walk (for max distance) Rest 30 seconds 45 Seconds of Muscle-Ups Rest 15 seconds 45 Seconds of Toes to...
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Strength: 1a) Push press 8×60/65/70/75 1b) KB row 4 sets of 6 each arm AHAP WOD: Power clean 10, 9, 8….1   (Rx 135/95  RTG 185/135) Strict HSPU 1,2,3….10
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