STRENGTH
Tempo Back Squat
(3.3.1.0)
5.4.3.3.3 Working up to 70-80%
3 x 3 @ 70-80%
WOD
Complete 4 Rounds for Max Reps of...
30 Sec on - 30 Sec Transition
Front Racked Lunge 95/65
Echo Bike Calories
Row Calories
AbMat Butterfly Sit Ups
STRENGTH
DB Accessory Day
Complete 3-5 Rounds of...
10 DB Lateral Raises
10 DB Curls
12 DB Bent Over Rows
4 DB SA OHS (ea)
20 Hollow Rocks
WOD
8 Min AMRAP of...
3 DB Hang Squat Snatch R 35/20
3 DB Hang Squat Snatch L
8 HSPU
10 Box Jump Overs 24/20
-3 Min Rest-
8 Min AMRAP of...
8 Alt Hang Power Snatch 35/20
4 Strict HSPU
4 Burpee Box Jump Over
Box Jump Overs: Lateral is "Ok"
STRENGTH
Deadlift (Wk 2)
5.4.3.3.3 Working up to 70-80%
3 x 3 @ 70-80%
WOD
"Fritos"
15 Min AMRAP of...
75 DU's
35 Wall Balls 20/14, 10' Target
1 Rope Climb
WOD
25 Min Amrap
60 Full Squat Cleans 95/65
60 Push Press 95/65
60 Front Rack Lunges 95/65
60 Calories Rower or Bike Shared (done anytime)
STRENGTH
Gymnastics EMOM
3-4 Min Tutorial Rope Climbs
12 Min - Every 90 Sec, Complete...
1 Rope Climb (8 total sets)
WOD
20 Min Amrap
2 Ring Mu's
4 HSPU
8 KBS 70/53 (American)
STRENGTH
Tempo Back Squat
4 x 5 Working up to 60-70%
3 x 5 @ 60-70%
WOD
For Time
30 Front Squats 95/65
15 Box Jumps 24/20
300/250 M Row
25 Front Squats
15 Box Jumps 24/20
300/250 M Row
20 Front Squats
15 Box Jumps 24/20
300/250 M Row
15 Front Squats
15 Box Jumps 24/20
300/250 M Row
10 Front Squats
15 Box Jumps 24/20
300/250 M Row
STRENGTH
Deadlift
4 x 5 Working up to 60-70%
3 x 5 @ 60-70%
WOD
5 Rounds For Time
12 Deadlift 155/105
9 Hang Power Clean
6 Push Jerks
STRENGTH
Bench Press
5 x 3 Working up to 70-80%
3 x 5 @ 70-80%
WOD
16 Min For Max Reps
3.5 Min Per Set
400 M Run
10 Pull Ups
Max Push Ups
~30 Sec Rest~
STRENGTH
Snatch Balance + OHS
12 Min to build to a heavy of Complex (Warm up for Snatch)
Snatch
10x1 Working up to Max Snatch for the Day
WOD
7 Min to Complete
4 Rounds
45 Du's
16 Alt DB Hang Power Snatch 50/35
12 DB Alt Lunge
WOD
PARTNER WOD
24 Min AMRAP of...
Every 2 Min for Max Calories
5 Thrusters 115/75
5 Bar Facing Burpees
Max Calories
-Rest 3 Min-
8 Min Tabata Abs
20 Sec on 10 Sec Rest
Leg Drops
Bicycle Crunch Sit Ups
Scizzor Kicks
