amrap, assault bike, front squat, power clean, power clean complex, pull-ups -

Monday 2.3.20

Warm-up Prep (10-15 Minutes)

3 Rounds

250m Row

10 Push-ups

16 Lunges 


Pre-WOD Mobility

1 Min. Samson Stretch

1 Min. Couch Stretch each leg

1 Min. Hamstring Roll

1 Min. Lat Roll each side


Post WOD Mobility

1 Min. Pigeon Pose each leg

1 Min.  Quad Roll

1 Min.  Hamstring Roll

1 Min.  Bar Hang


Strength - Power Clean Complex

EMOM 2 x 8 Sets

75% of 1RM

1 Power Clean, 1 Power Clean below the Knee, 1 Hang Power Clean above the Knee, 1 Hang Power Clean


WOD (Workout of the Day) 


15 Minute AMRAP

20 Front Squat BB Box Step-ups 24/20, 95 Men/ 65 Women

10 Pull-ups (kipping)

15 Cal Assault Bike

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic, Oxidative


  • We are shooting to complete 6-8 Rounds
  • This WOD will test your breath in all 3 elements, slow down on the front squats to be explosive during the other 2 exercises
  • Pull-ups should be completed unbroken in the first 3-4 rounds, then break them up into 2 sets if need be
  • The bike portion should be done at 75%+ max effort
  • This is a grinder, pace yourself, keep your rest time consistent and keep moving.  Rounds 3-5 should be on auto pilot and then increase in effort towards the end in the last 5 minutes.
  • Don't come out of the gates blazing, this will slow you down for the rest of the WOD, 15 min is a long time.
  • Score is Rounds plus Reps at the end of 15 minutes

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lowered weight, banded or jumping pull-ups, 10 Cal Row

Post WOD Cool Down

2 Rounds

400m Run

10 Wall balls (light weight)

10 Super Mans