“Goat Day”
Every 90 sec x 10
1. Rd: Movement 1
2. Rd: Movement 2

Core:
Tabata V-Ups

Benchmark Day:
"Helen"
3 rounds for time:
400m run
21 kettlebell swings 24/16kg
12 pullups

Dynamic Effort Lower Body Day

Strength: 
- Back squat @75% - 12x2
- Top Set: Front Squat - 2x5 
(Start with around 60% 1RM, increase by 2-2,5% per week)
- Snatch grip deadlift - 6x1 
increase weight each set

Metcon:
21-15-9 for time:
-DB hang squat clean 2x15/10kg
-Box jump overs 24”/20”

Weightlifting:

• Kneeling Jumps into Snatch with barbell - 8x
• Snatch Balance - 8x1
• 1 Hang Power Snatch, start below knee + 1 High Hang Squat Snatch - 8x1

Benchmark Day:
"Randy"
75 Power snatch 35/25kg
TC 10 min

5 min Black Roll hamstrings and lower back

Max Effort Upper Body Day

Strength: 

• Strict Press with fat grips - 1 RM
• Ring or  Russian Dips - 3x max reps

Metcon: 
AMRAP 8 min
2 Power Cleans
2 Front Rack Lunges
2 Push Press
+ 2 reps each round

Core:
100m KB 1-Arm OH Farmers Carry (1x24+1x16kg/1x16+1x10kg)

Max Effort Lower Body Day

Strength: 

• 1 1/4 Front Squat with 25% chains 
• Bulgarian Split Squats - 3x8

Metcon: 
6 rounds –
​Every 3 minutes, complete:
45 Double Unders
15 Wallballs 20/14 lbs
10 Medball Situps
​

Hero WOD „CHOE“

AMRAP in 35 minutes
Buy-In:
9 Man Makers (2x15/10kg)
11 Burpees
In remaining time, AMRAP of:
300 meter Run
27 Air Squats
9 Handstand Push-Ups

“Goat Day”
Every 90 sec x 10
1. Rd: Movement 1
2. Rd: Movement 2

Work Capacity: 
At 0:00
AMRAP 6 min:
3 KB Swings 24/16 kg
3 Toes to Bar
6 KB Swings 24/16 kg
6 Toes to Bar
+3 each Round

At 8:00
AMRAP 6 min:
3 Pushups
3 Pullups
6 Pushups
6 Pullups
+3 each Round

Dynamic Effort Upper Body Day

Strength: 
- Bench Press @ 50% + 25% bands - 9x3 (3x3 close grip, 3x3 middle grip, 3x3 wide grip)
- DB Tate Press - 3x8
- Bent over underhand barbell rows - 3x10

Core:
Tabata L-Sit hold on Rings or Parallettes

Metcon:
5 Rounds of 
30 DU
450m run
Use a weight vest if you have one

Weightlifting:

• Kneeling Box Jumps on plates - max height with 8 Jumps
• Pause Snatch Balance (pause 2 sec in bottom) - Work up to a heavy single in 10 min.
• Power snatch: 3,3,2,2,1,1. - Work up to a heavy single 

​Benchmark Day:
"Diane"
21-15-9 for time: 
Deadlift 100/ 70kg
Handstand push-ups

Dynamic Effort Lower Body Day

Strength: 
- Back squat 70% - 12x2
- Top Set: Front Squat - 2x5 
(Start with around 60% 1RM, increase by 2-2,5% per week)
- Clean grip high pull - max

Core:
2 sets for total reps of
Max reps unbroken T2B
Rest 45 sec

Metcon:
10 Rounds of Tabata (20 sec work - 10 sec rest):

1. Burpees
2. Situps
3. Air Squats

Rotate through each station. 
1 Rd = Burpees + Situps + Air Squats
Total time = 15 min