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STRENGTH

BENCH PRESS

3-0-x-2

@ 90% of 1 RM, 3 @ 80%, 3 @ 85%, Max @ 90%

PENDALAY ROW

2-0-x-0

3 x 5 As heavy as possible

WOD

5 Rounds

10 Plyo Press ups – 20/10

10 OH Walking lunges – 20/10

20 Hollow rocks

For time

SKILL

Kipping – Pull ups, KTE, TTB

WOD

5 Rounds

Rounds 1, 3, 5

3min AMRAP

3 x Squat Cleans 60/40

10 x Dbl KB Push press 24/16

20 x Dbl Unders 3:1

Rounds 2, 4

3 x Squat Cleans

10 x KTE

20 x Dbl Unders 3:1

Rest 1min between rounds

Score Reps.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

STRENGTH

BACKSQUAT

3-0-x-3 @ 90%

Set 1:  3 @ 80%

Set 2:  3 @ 85%

Set 3:  Max @ 70%

WOD

Conditioning – TABATA for Max Reps

8 x 20sec  On

10 Rest Off

= 4 min

Row for Cals

1min rest

Sit ups

1min rest

Pull up

1min rest

Wall Ball

 

STRENGTH

EMO2M FOR 10 MINS

BAR COMPLEX

3 Deadlifts

3 Hang Power Cleans

3 STOH

FIND HEAVIEST WEIGHT

WOD

“SNATCH ME IF YOU CAN”

400m run

20 Snatches 40/20

20 Burpees

400m run

20 Snatches 50/30

400m run

10 Snatches 60/40

10 Burpees

FOR TIME

 

STRENGTH

A)  STRICT PRESS – 3-0-x-2  @ 90%  1RM   5 @ 75%, 5 @ 80%, 5 @ 85%

B) WEIGHTED PULL UP STRICT – 3 X 5  AHAP (as heavy as possible)

 

WOD

21-15-9

Ring Press ups

24/16 – Double KB Thruster

9/6 – 25 Med Ball Sit ups

 

SKILL

Air Squat

Press Up

Sit Up

 

WOD 1

400m run

21-15-9

Press Ups

Sit Ups

Squats

400m run

 

 

STRENGTH: FRONT SQUAT

(32 x #) @ 90% of 1 RM

5 @ 75%

5 @ 80%

5 @ 85%

Split jerk from racks 5 x3 @ 80% of 1 RM

WOD: 10 MIN  AMRAP

3 Power Cleans @ 75% of 1 RM

10 Plate Burpees

15 TTB

STRENGTH:

7 Min AMRAP..

Complex x 3 deadlifts

2 squat cleans

I STOH 60/40

1 rope climb

SCORE=TOTAL REPS

THEN….

E2MOM complete 1 yoyo shuttle.

5 mt, 10 mt, 15 mt, 20 mt. for 20 Minutes

 

STRENGTH: BENCH PRESS

(32 x 3) @90% of WM

5 @ 75%

5 @ 80%

5 @ 85%

Pendlay Row 3 x5 AHAP

WOD: JT  21-15-9

HPSU ..

Ring Dips

Press Ups

 

STRENGTH: BACKSQUAT

(32 x 3) 2 90% of 1 RM

5 2 75%

5 @ 80%

5 @ 85% then…

EMOM for 10 mins

ODD Min, 10 strict KTE

EVEN Min, DBL KB 24/16

Front Rack box Step up 20/16, alternating each leg focus driving off planted foot on the box not the trailing foot..

WOD 10 – 8 -6-4-2

Thrusters 50/35

Combo burpee C2B

    FOR TIME