WODCL055
LIFT & MOVE

STRENGTH
KB/DB Thrusters — 5x5 #AHAP
*rest 90 sec between sets

WOD
Jack Churchill

5x Pull-ups / 10x Push-ups / 15x Air Squats
Then 3x DB Clean & Jerk #AHAP
Then 5x Tire Flips + 10x Sledgehammer
*alternate rounds for 30:00

WODCL056
ENDURE

STRENGTH
Back Squat — 4-6-8-6-4
*build up then back down

WOD
For Time — 15:00 CAP

21-15-9
Deadlifts #barbell
Hang Power Cleans #barbell
Push Jerks #barbell

WODCL057
CIRCUIT

WOD
LIFT & MOVE

For Time — 13:00 CAP

10-8-6-4-2
DB Front Squats #AHAP
DB Floor Press #AHAP
DB Push Press #AHAP

WODCL058
LIFT & MOVE

STRENGTH
Bench Press — 3-3-3-3-3 #build-to-heavy
*rest 2:00, strict form

WOD
12:00 AMRAP

3-6-9-12-15... (add 3 each round)
Air Squats
Sit-ups
KB Russian Swings #AHAP

WODCL059
SPRINT

STRENGTH
Hang Power Clean — 5x3 #build-to-heavy
*rest 90 sec between sets

WOD
Fight Gone Bad
3 Rounds — 1:00 each station

Wall Balls 20/14#
DB Hang Clean & Jerk #AHAP
Box Jumps 24\"/20\"
Push Press #barbell
Cal Row
*1:00 rest between rounds

WODCL015
LIFT & MOVE

STRENGTH
Clean & Jerk — 5x5 #build-to-heavy
*rest 2:00 between sets

WOD
6 Rounds For Time

400m Run
10x Walking Lunges #AHAP
8x Burpees
6x Pull-ups
*35:00 CAP

WODCL016
GRIND

STRENGTH
Back Squat + Farmer Carry — 5 sets
3x Back Squat #heavy then 100m Farmer Carry #AHAP

WOD
Punisher
For Time — 15:00 CAP

100x Thrusters #barbell-light
*every break = 200m Run penalty

WODCL017
CIRCUIT

WOD
Circuit — 5x5 | 1:00 Work

1x Echo Bike #max-cals
2x ROW #max-cals
3x SkiErg #max-cals
4x Mountain Climbers
5x Air Squats + Tuck Jump every 5x

WODCL018
SPRINT

STRENGTH
Push Press — find 3RM
*warm-up: 5-5-3-3-3-3

WOD
CinDT
10 Rounds For Time

5x Pull-ups + 10x Push-ups + 15x Air Squats
Then 1x DB DT (6 DL + 6 Hang Clean + 6 S2OH)
*25:00 CAP

WODCL019
LIFT & MOVE

STRENGTH
Power Clean — find 1RM
*warm-up: 3-3-2-2-1-1-1

WOD
HELEN
3 Rounds For Time

400m Run
21x KB Swings #AHAP
12x Pull-ups

WODCL015
LIFT & MOVE

STRENGTH
Back Squat — 5x5 #moderate
*rest 2:00 between sets

WOD
5 Rounds For Time

20x Burpees
20x Wall Balls 20/14#
20x Cal Row
20x Sit-ups

WODCL016
STRENGTH & POWER

STRENGTH
Hang Squat Clean — 5x3 #build
*focus on receiving position

WOD
Alex — Hero WOD
For Time — 20:00 CAP

800m Run
Then 4 Rounds:
8x Deadlifts #barbell-heavy
8x Burpees
*800m Run to finish

WODCL017
CIRCUIT

WOD
Circuit — 5x5 | 1:00 Work

1x Echo Bike #max-cals
2x Devil Press #AHAP
3x Box Jumps 24\"/20\"
4x Pull-ups or Ring Rows
5x V-ups

WODCL018
ENDURE

STRENGTH
Push Press — 5-5-5-4-4-4
*build weight each set

WOD
Cindy Meets Grace

5x Pull-ups
10x Push-ups
15x Air Squats
Then 3x DB Clean & Jerk #AHAP
*alternate for 20:00

WODCL019
STRENGTH & POWER

STRENGTH
Hang Power Clean — 5x3 #build-to-heavy
*rest 90 sec between sets

WOD
Annie
50-40-30-20-10

Double-Unders (or 3:1 Singles)
Sit-ups
*12:00 CAP

WODCL010
GRIND

STRENGTH
Romanian Deadlift — 4x8 #moderate-heavy
*slow eccentric, 3 count down

WOD
3 Rounds For Time

800m Run or Row
15x Sandbag Lunges #AHAP
15/12 Cal SkiErg or Bike
15x Wall Balls 20/14#
10x Burpee Broad Jumps

WODCL011
STRENGTH & POWER

STRENGTH
Squat Cleans — 5x3 #build-to-heavy
*rest 2:00 between sets

WOD
5 Rounds For Time

12x Push Jerks #barbell
12x Back Squats #barbell
*15:00 CAP

WODCL012
CIRCUIT

WOD
Circuit — 5x5 | 1:00 Work

1x SkiErg #max-cals
2x Barbell Deadlift 5x #heavy
3x Pull-ups or Ring Rows
4x KB Russian Swings #AHAP
5x Barbell Bent Over Row 8x

WODCL013
LIFT & MOVE

STRENGTH
Chin-ups — 3-3-3-3-3 #add-weight-if-possible
*strict, controlled descent

WOD
20:00 EMOM

Min 1 — 8x Goblet Squats #AHAP
Min 2 — 10x Push-ups
Min 3 — 8x DB Snatch #AHAP (alt)
Min 4 — 10x Jump Squats

WODCL014
SPRINT

STRENGTH
Hang Power Clean — 5x3 #build-to-heavy
*rest 90 sec between sets

WOD
STRENGTH & POWER

For Time — 12:00 CAP

18-15-12
Wall Balls 20/14#
V-ups