Strength


Take 15 minutes
Build to a heavy Set of 6 deadlifts 


Metcon


6 Toes to Bar
8 Deadlifts 
14 Box Jumps
10 min AMRAP 

Fitness: 155/105
Performance: 205/135
Open: 225/155

Athletes:  The deadlifts do not have to be unbroken.  Work to find a heavy set of 6.  For the workout the deadlifts should be completed in :30 or less each round. 


DRIVE


400 M Run 
30 Air Squats 
20 Alt DB Push Press (hold two DBs press with one arm/10 each arm) 
10 Ring Rows 
5 Rounds 

**Try to hit each round at 5 minutes or less.  Time cap 28 minutes**


Partner WOD

WOD
Every 3 minutes for 12 minutes 
400 M Run 
Max Pull ups

Rest 3 minutes
 
Every 3 minutes for 12 minutes 
500/400 M Row 
Max Wall Balls 

Athletes: Score = total pull ups + total wall balls


DRIVE


Every 90 seconds for 30 minutes (4 sets)
Station 1: 200 M Run
Station 2: 30 Single Arm overhead walking lunges (15 each side) 
Station 3: 30 Single Arm DB Front Squat (15 each side) 
Station 4: 40 Ab Mat Sit ups
Station 5: Max C2 Bike Cals  

Athletes: The goal is to hit each interval with 10-20 seconds rest before the next movement. 


Strength


Take 10 minutes to build up to a heavy ground to overhead (clean & jerk or snatch)

Athletes: use this to get weight on the bar and overhead, heavier than you will use in the workout. Drill your form. Practice cycling.


Open Workout 20.1


10 Rounds
8 Ground to Overhead
10 Bar Facing Burpees

RX: 95/65

15min CAP


Workout


Every 6 minute for 24 Minutes 
400 M Run 
30 Sit ups
25 C2 Bike Cals 
20 Russian Swings 
Max Doubles 

Fitness: (53/35) (20 Cals)
Performance: (70/53) (25 Cals)
Open: (70/53) (30 Cals)

Athletes:  You should have about 1 minute to do doubles.  If you have closer to two minutes challenge yourself more on the KB or Cals. 


Workout


40 Cal Row 
35 Barbell Push Jerk 
30 Single Arm DB Push Jerk (15 per side) 

Rest 4 min (lower weight on BB) 

40 Cal Row 
35 Barbell Push Press 
30 Single Arm Push Press (15 per side)

Rest 4 Minutes (lower weight on BB) 

40 Cal Row  
35 Barbell Thrusters
30 Single Arm DB Thrusters (15 per side)  

Fitness: 35 Cals (115/75) (95/65) (45/35) 
Performance: 40 Cals (135/95) (115/75) (95/65)
Open: 50 Cals (155/105) (135/95) (115/75)

32 Min Cap 

Athletes: Today we go from a heavier load down to a lighter load on the barbell and our DB load stays the same as the movement changes..  We are estimating each pice to take 8 minutes or less so we placed a 32 minute cap on the workout. Choose your loads accordingly.  


Skill


Pulling Test 
5 minute Pull Test 
-Seated Barbell Pull ups
-Pull ups
-Muscle ups 


Metcon


2 Burpee Box Jumps
6 Hang Power Cleans 
4 Burpee Box Jumps
6 Hang Power Cleans 
6 Burpee Box Jumps
6 Hang Power Cleans
…continue the pattern 
12 min AMRAP 

Fitness: 95/65 (keep it light to keep heart rate up) 
Performance: 165/110
Open: 185/125 

Athletes: Lets continue the PR train as we wrap up our pulling cycle.  Do not come out to hot, pace yourself with attainable sets and make a run at the end of the 5 minutes.  For the workout choose a heavish power clean.  Something where the first few sets are unbroken then you might have to break them up. 


Strength


Take 18 minutes to find a NEW 2 RM Front Squat


Metcon


200 M Run 
20 Back Squats 

200 M Run 
20 Barbell Front Rack Lunges

2 Rounds 

Fitness: 95/65
Performance: 115/75 
Open: 135/95 

Time Cap 14 minutes 

Athletes: Lets work to find that NEW 2 RM today.


 DRIVE


3 min AMRAP 
25/20 Cal C2 Bike 
20 Sit ups
Max Single Arm DB Hang Snatch 

Rest 1 minute

3 Min AMRAP 
25/20 Cal Row 
20 Push ups  
Max DB Goblet Squat 

Rest 1 minute 

3 Rounds 


Good luck to all the IA members participating in the OCMD Spartan Race today!!


Workout


AMRAP 15:00:
30 Power Cleans 
30 Box Jumps 

Break up the reps however you want.  The power clean load should be something that you can do 10 reps at a time with when you are fresh. 

Rest 5:00

AMRAP 15:00:
30 Calorie Row
15 Handstand Push-Ups

Break up the reps however you want.  Strict or kipping is ok and scale up to one abmat.  Change volume for wall walks or use Heavy DBs for a seated press. 

Fitness: 95/55 
Performance: 135/95
Open: 155/105

Athletes
: Find a friend and lets have fun with these two 15 minute AMRAPs. Remember we will have plenty of modifications and progressions for HSPUs!  


DRIVE


Buy in: 800 M Run 
70 Air Squats 
60 KB Swings 50 Sit ups
40 Burpees
30 DB Front Squats (2 DBs)
 20 DB Push Press (2 DBs) 
10 Devil’s Press (2 DBs) 

24 min AMRAP 
**Only run once, see how far you can get into the 2nd round.**