Strength
Front Squat 5x3
5 sets
3 Front Squats @80%
4 Box Jumps (moderate-high height)
Accessory
Box Jumps: Moderate-High Height
5 sets
4 Box Jumps
WOD
"Atlanta Bouncers"
3 sets
5:00 AMRAP
3 Strict Handstand Push Ups
6 Burpee Over Dumbbells
9 Dumbbell Squats (35s/25s)
-rest 2:00 between sets-
Strength
Snatch 1x1
15:00 to Find
1RM Squat Snatch (build across sets)
WOD
"Denver Outlaws"
5 Rounds For Time
25 Wall Balls 20#/14#
15 Toes to Bar
200m Run
WOD
"Hammerheads"
Every 2:00 (14:00)
200/175m Row
3 Power Cleans + 3 Push Jerks (50-60%)
*Score is slowest set.
Strength
“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push-ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 between sets-
Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.
Strength
Front Squat 1x1
15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets)
Accessory
Box Jump: Max Height
WOD
"Waterdogs"
4 sets For Total Time:
20/16 Calorie Air Bike
20 Goblet Squats 35#/25#
20 Box Step Ups 20"
-rest 1:00 between sets-
