Back Squat: 5-5-5-Max Reps-5-5-5 @ 60%-65%-70%-75%-70%-65%-60% W.O.D. - 4 rounds for time: - 15 Box Jumps (24/30) - 200m Run - 50 Meters Barbell Front Rack Walking Lunges (Down and Back) (105 / 165)

Hang Snatch, Power Snatch, Squat Snatch > 1 Rep 3-3-3-3-3 W.O.D. - 12 AMRAP: - ​12 Thrusters (95/65) - ​12 Toes to Bar ​- 12 Burpees

Deadlift: 5-5-5-Max Reps-5-5-5 @ 60%-65%-70%-75%-70%-65%-60% W.O.D. - "TABATA This" - Tabata Row - Rest 1 minute - Tabata Squat - Rest 1 minute - Tabata Pull-up - Rest 1 minute - Tabata Push-up - Rest 1 minute - Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". *24 min WOD.

Work to 1RM Strict Press then a set of max reps at 75%

 

W.O.D.

In teams of 2 complete 1000m of alternating roles between Farmer's Carry and Waiter Carry.

Neither team member can move until each person has their weight where it needs to be:  1 with KBs at their sides, 1 with KBs overhead.

If a partner stops the team stops, must stay together.

Can switch as who is doing what as frequently as needed.

Choose the heaviest weight that you and your partner can handle: 1 set for farmer's carry and 1 presumably lighter set for waiter carry.

   

Clean & Jerk 1RM

 

W.O.D. - 10 minute "Every Minute on the Minute" (EMOM)

- 1 squat clean into 2 front squats

starting on the 11th minute

- Ascending burpee EMOM until failure (1 burpee first minute, 2 the second and so on...)

   

(Optional) - Pull-up Strength: 4-4-4-4-4

 

W.O.D. - Max reps

- 4 minute row (calories)

- 1 minute rest

- 3 minute KB swing (35/53)

- 1 minute rest

- 2 minute Double-unders

- 1 minute rest

- 1 minute "Shoulder to overhead" (65lbs / 95lbs)

Front Squat 1RM

 

W.O.D

20 minute AMRAP of "Cindy"  or "Mary" (coaches will help determine which each will do)

 

"Cindy"

- 5 pull-ups

- 10 HR pushups

- 15 air squats

"Mary"

- 5 HSPU

- 10 Pistols

- 15 pull-ups

 

Snatch 1RM

W.O.D.

"Nancy" - 5 rounds for time - 400 meter run - 15 OHS (65lbs / 95lbs)  

"Farewell Coach Chris Pash who is headed off to a new chapter in his life.  We at i1uvit will miss you Chris!"

STRENGTH Back Squat 5x5 @ 80% of 1RM 90sec - 2 min rest W.O.D. - 2K Row - rest 2 minutes - 75 wall ball (14lbs / 20lbs)

7 min AMRAP 400 meter run buy-in - 7 Handstand push-ups - 7 Muscle-up - 7 box jump (24/30) At 7 min: 5 min AMRAP 200 meter run buy-in - 5 Muscle-up - 5 Handstand push-ups - 5 Box jump (24/30)

WOD: "Clean & Jerk EMOM" 1 clean & jerk on the minute. Add 1 rep every minute. You are done when you fail to make your # before minute is over. (95lbs / 135lbs)

WOD 3 rounds for total reps 1 min at each - Double unders - Kb swing 35/53 - Ab mat sit up - Alternating pistols - Calorie row - Rest Optional Deadlift strength after WOD

Snatch 2-2-2-2-2 WOD 3 rounds - 25 Wall ball (14lbs / 20lbs) - 20 T2B - 15 OHS (95/135)

"Heavy 5" Strict pull up 5-5-5-5-5 W.O.D. (4 rounds for time) - 9 snatch (95/135) - 12 box jump (24" / 30") - 15 T2B