Week 30
Clean
Squat Push Press Front Squat Deadlift
3 EMOM for 8 min
5x2 at at Tech Max 5x8 AHAP 5x2 at at Tech Max 5x2 at at Tech Max
AHAP
E2MOM for 10 min
In 5 min Alternating each min
Row 300m
AMRAP 8 min Run 800m 8x40sec on/20sec off
Max Rep Snatch For Time
60 Double Unders In remaining time Thruster 95/65lbs
115/75lbs 50 Cal Aslt Bike
15 Burpees work to heaviest split Chest to Bars
*score is reps of
jerk *score is total reps
Snatch
AMRAP 10 min
4 x 20 cal Aslt Bike for Alt EMOM for 12min
3 Snatch 155/105lbs 5 Rds for Time 21-15-9
time Min 1: O/H Squat
16 Dumbbell Snatch 5 Muscle Ups Deadlift 275/185lbs
Rest 2 min between 95lbs
55/35 lbs 14 Pistols Bar Facing Burpee
efforts Min 2: Toe to Bar
Assault Bike 15min at Row 15min at 70%
70% effort effort
Week 31
Clean
Squat Push Press 3 EMOM for 8 min Front Squat Deadlift
6x2 at at Tech Max 5x6 AHAP AHAP 6x2 at at Tech Max 6x2 at at Tech Max
*beat last week
Ascending Ladder 8
E2MOM for 10 min In 5 min
min Alternating each min For Time
Row 300m 20 Aslt Bike Cal
1,1,2,2,3,3 etc each 8x40sec on/20sec off 53 Cal Aslt Bike
Max Rep Snatch In remaining time
move Thruster 95/65lbs *match last weeks
115/75lbs work to heaviest O/H
Burpee Chest to Bars time
*beat last week Squat
Box Jump 24/20in *beat last week
AMRAP 10 min
6 Rds for Time 5 x 20 cal Aslt Bike for Alt EMOM for 12min
15 HSPU
12 Dumbbell Clean time Min 1: Double Unders Death by Power Clean
15 Hang Power
100/60 lbs Rest 2 min between Min 2: Shoulder to 135/95lbs
Snatch 95/65lbs
12 Burpee over DB efforts O/H 95/65lbs
Assault Bike 15min at Row 15min at 70%
70% effort effort
Week 32 Deload
Clean
Squat Push Press 3 EMOM for 8 min Front Squat Deadlift
5x1 at at Tech Max 5x4 AHAP AHAP 5x1 at at Tech Max 5x1 at at Tech Max
*beat last week
E2MOM for 10 min In 5 min
For Time
Row 300m 25 Cal Row
55 Cal Aslt Bike
Max Rep Snatch In remaining time
*match last weeks
115/75lbs AMREP Front Squat
time
*beat last week 225/155lbs
For Time
Aslt Bike 20cal 50 Hang Power
100 Double Unders Snatch for Time
50 Wall Balls 30/20lbs 115/75lbs
Aslt Bike 20 cal
Assault Bike 15min at Row 15min at 70%
70% effort effort
Week 33 Open Week 1
Squat Push Jerk Clean
Work to heavy set of Work to heavy set of 3 EMOM for 8 min
5 5 moderately heavy
In 5 min
E3MOM for 12 min
AMRAP 8 min 30 Aslt Bike Cal
Row 500m
Row 250m Max Burpees OPEN WOD
Max Rep Power
20 Dips *burpee reps are
Snatch 115/75lbs
score
For Time
AMRAP 10 min
Run 400m
7 Muscle Ups
100 Double Unders
12 Power Clean
30 Dumbbell Snatch
155/105lbs
55/35lbs
Run 400m
Assault Bike 15min at
70% effort
Week 34 Open Week 2
Squat Push Jerk Clean
Work to heavy set of Work to heavy set of 3 EMOM for 8 min
5 5 moderately heavy
In 5 min
E3MOM for 12 min AMRAP 8 min
30 Cal Row
Assault Bike 25 cal Run 400m OPEN WOD
Then work to heaviest
Deadlift 225/155lbs 7 Muscle Ups
clean and jerk
AMRAP 10 min
Tabata
8 C2B
Double Unders
8 Hang Snatch
Toe to Bar
95/65lbs
Row 15min at 70%
effort
Week 35 Open Week 3
Squat Push Jerk Clean
Work to heavy set of Work to heavy set of 3 EMOM for 8 min
5 5 moderately heavy
E3MOM for 12 min In 5 min
AMRAP 8 min
Run 400m Run 800m
20 Wall Ball 20/14lbs OPEN WOD
5 Power Snatch Work to heaviest
80 Double Unders
185/125lbs weighted pull up
AMRAP 10 min
Tabata
10 Dumbbell Clean
Row Cal
110/70lbs
Dips
10 Box Jump 30/24in
Row 15min at 70%
effort
Week 36 Open Week 4
Squat Push Jerk Clean
Work to heavy set of Work to heavy set of 3 EMOM for 8 min
5 5 moderately heavy
AMRAP 8 min
E3MOM for 12 min In 5 min
9 Hang Power Clean
12 Deadlift Row 750m
155/105lbs OPEN WOD
315/225lbs Work to heaviest
9 Deadlift same
12 C2B overhead squat
weight
30-20-10
Tabata
Thruster 75/55lbs
Assault Bike Cal
Dumbbell Snatch
Box Jump
55/35lbs
Row 15min at 70%
effort
Week 37 Open Week 5
Squat Push Jerk Clean
Work to heavy set of Work to heavy set of 3 EMOM for 8 min
5 5 moderately heavy
E3MOM for 12 min
5 Power Clean In 5 min
AMRAP 8 min
225/155lbs Run 800m
20 Lunge 100/60lbs OPEN WOD
10 Deadlift Same Work to heaviest
15 HSPU
Weight Power Clean
AMRAP 10 min
Tabata
10 Front Squats
Thruster 45/35lbs
155/105lbs
Pull Ups
15 Toe To Bar
Row 15min at 70%
effort