Strength: Behind the neck strict press 5×5 EMOM: Every 2 min x4 2 Position Clean (Mid Thigh, below knee) WOD: 12 min AMRAP: 21 Bar Facing Burpees 15 Power Cleans 185/135# 9 Strict handstand push-ups Accessory Work: 4 Sets Supinated grip BB rows x 10 Barbell Z Press x 6-8
Strength: Rack pulls, bar starts below knee, 8×3 Workout: 5 Sets at high effort: 30 Double unders 20 Handstand Push up Rest 2 min EMOM: Every 3 Min x 5 10 Cal Ski 3 Rope Climbs
Strength: Box Squat 6 x 4 (80%) Strength 2: Bulgarian Split squat 3 x 8 each leg EMOM: Every 2 Min x 4 Snatch + snatch balance x2 Every 2 Min x 4 Snatch + snatch balance x 1 Workout: 7 Min AMRAP: 7 Muscle Up 7 Snatch (135/95) 7 Burpee Box Jump Over (24"/20")
Today is a Rest Day for the program! Rest Day Recovery is made for days like this..
Endurance: 4 x 1600 Meter running or rowing Rest 4 Min between
Strength: Sumo Deadlift build up to heavy single, then drop down to 80% of that and complete 4 x 3 Strength 2: 9 Min EMOM 1 - Deadlift x 12 (225/155) 2 - Wall balls x 15 (20/14) 3 - Run 100 Meter Workout: Every 8 min x 3 400 Meter Run 30 Wall Balls [...]
Strength: Seated Behind the neck Overhead press 5 x 5 @ 2111 3 Position Clean and Jerk (high hang, knee, floor + jerk) Build to todays heavy complex Workout: 8 x 200 Meter Run **Rest 90 Seconds between
Strength: Back Squat 5 x 8 (75%) Every 3 Min x 10 (30 Min) Snatch Sets 1-2 = 3 Reps 60-65% 3-4= 2 Reps 70-75% 5-6= 1 Rep 80% 7-8= 1 Rep 85% 9-10= 1 Rep 90% Workout: 4 Rounds for time 250 Meter Row 25 Thrusters 25 Pull Ups 25 Handstand Push Up
Today is a Rest Day for the program! Rest Day Recovery is made for days like this…
Strength: Behind the neck Push Press 6 x 4 (85%) Every 3 Min x 10 (30 Min) Clean and Jerk Sets 1-2 = 3 Reps 60-65% 3-4= 2 Reps 70-75% 5-6= 1 Rep 80% 7-8= 1 Rep 85% 9-10= 1 Rep 90% Workout: 3 Rounds each for Time: 21 Dumbbell Thrusters 50/35# 15 Dball to [...]
Strength: Box Squat 6 x 4 (80%) Split stance Barbell squat 3 x 8 each leg Every 2 Min x 4 Power Snatch x 2 Then.. Every 2 min x 4 Power Snatch x 1 Workout: 10 Rounds for time 200 Meter Run 1 Legless Rope Climb from seated position Accessory Work: 3 Sets Reverse [...]
Strength: Behind the neck Push Press 6 x 4 (85%) Every 3 Min x 10 (30 Min) Clean and Jerk Sets 1-2 = 3 Reps 60-65% 3-4= 2 Reps 70-75% 5-6= 1 Rep 80% 7-8= 1 Rep 85% 9-10= 1 Rep 90% Workout: 3 Rounds each for Time: 21 Dumbbell Thrusters 50/35# 15 Dball to [...]
