Month: April 2018

STRENGTH: Back squats:  3×10 @ 65% 1 RM

WOD

3 Rounds for time:

-200m Farmer’s Carry (#53/35)

-20 Push Press (#115/75)

-20 KB Swings (#53/35)

 

STRENGTH: 

1 Hang squat snatch + 1 OHS + 1 Squat snatch

        15 minutes to Establish a HEAVY Single

WOD

7 minute AMRAP:

• 5 KB snatch (#53/35)- each arm
• 10 Toes to bar

WOD

3 rounds for time:

With a Partner

• Row 500m
• 50 Wall Balls (#20/14)
• Row 500m
• 50 Med Ball Cleans (#20/14)
• Row 500m

STRENGTH: Front Squats

Work up to 85% of 1RM

        3.3.3.3.3

WOD

For Time:

• 100 Walking DB Lunges (#50/35)
• 50 DB Deficit Push Ups

WOD

5 Rounds for time:

• 15/12 Cal Row
• 5 Bar Muscle-ups
• 3 Clean & Jerks (#205/145)

Strength-Deadlift

1.) Barbell hip thrusts (leaning against bench) 15.15.15.15

1A.) GHD sit-ups or weighted v-ups 20.20.20

WOD

For Time:

• 30 Burpees
• 100 DU’s
• 20 Burpees
• 100 DU’s
• 10 Burpees
• 100 DU’s

TIME CAP: 8 minutes

Strength-Deadlift

• Set 1- 5 reps @ 55%
• Set 2- 5 reps @ 65%
• Set 3- 5 reps @ 75%
• Set 4- 5 reps @ 80%
• Set 5- 5 reps @ 85%

WOD

15 minute AMRAP – (Building rep scheme- 3,6,9,12,15, etc):

1. OHS (#95/65)
2. DB Hang Clean and Jerks (#50/35)

 

Strength-1 Squat clean + 2 Front squats + 1 Jerk

E2MOM: 18 minutes (Increase load each set)

WOD

 

9-7-5:

1. Snatch (#155/105)
2. Pistols (each leg)

 

Strength-Back Squat

12 minute to est. a HEAVY DOUBLE

WOD

Buy-In:

400M Run

21-15-9:

1. DB squats (#50/35)
2. DB deadlifts

Cash-Out:

400M Run

Strength-Clean & Jerk

Every 90 sec for 7.5 minutes

• 2 @ 60%
• 2 @ 65%
• 2 @ 70%
• 2 @ 75%
• 2 @ 80%

WOD

16 minute EMOM:

1. 10/8 Cal Row
2. 12 Hang Power Cleans (#135/95)
3. 10 C2B Pull Ups
4. 8 Lateral Burpees over bar