Strength: Back Squat 6×2 (85-90%) Strength 2: Snatch from the blocks at knee height 3×3 then 3×2 then 3×1 WOD: For Time 100 Cal Row 80 Kettlebell Swing 32/24kg 60 Burpee Box Jump Over 24/20″ 40 Wall Balls 30/20″ 20 Bar Muscle Up Accessory Work: 3 Sets Reverse Hyper x 20 GHD Sit Up x 10-12
Today is a rest day for the program! Rest Day Recovery is made for days like this..
Strength 1: Behind the Neck Push Press 6×3 (80-85%) Strength 2: Every 3 min x10 (30min) 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% WOD: Run 1600 Meters into… 5 Rounds 20 Meter Handstand Walk 40 Meter Farmers Carry [...]
Strength 1: Box Squat 5×5 (75-80%) Strength 2: Split stance Barbell Romanian Deadlift 3×8-10 each leg EMOM: Every 2min x4 Power Snatch + Overhead Squat x2 Every 2 min x4 Power Snatch + Overhead squat x1 WOD: For Time 10 Rounds 4 Squat clean 185/135lb 8 Box Jump Over 30/24″ Accessory Work: 4 Sets Reverse hyperextensions x 20
CONDITIONING: A) 5 Sets Row 20 cal 10 Burpee Box Jump Over 24/20″ 10 Toes to bar Assault Bike 20 Cal *Rest 2 min B) 5 Sets Run 200 Meters 20 Meter Handstand Walk 20 Wall Balls 20/16# Run 200 Meters *Rest 2 min
Strength: Turkish Get ups: 5/5-4/4-3/3-2/2-1/1 (building) WOD: For Time 7 Rounds of 4 Hang snatch (95/65) 17 Push-ups, Alternate rounds with 17 Box jumps (24"/20") (so 4 rounds of push-ups, 3 rounds of box jumps) After 7 rounds go right into 76 Wall ball sit-ups (20/14) 243 Double-unders
Strength: Sumo Deadlift build up to heavy single, then drop down to 80% of that and complete 4×3 Strength 2: 3 Sets Max UNBROKEN set of Strict handstand push-ups EMOM: Every 5 min x4 (20min) 30 Wall Balls 20/16# 20 C2B Pull Ups 10 Cal Assault Bike (rest remaining time of each 5 min block)
Strength: Dumbbell Bench press: 5x5 Strength 2: 6 Sets 3 Clean lift offs + 1 Hang clean (same set up as yesterdays snatches) Workout: Every 10 min x 4 100/80 Cal Assault bike Accessory Work: 3 Sets Dumbbell Hammer Curls x 8-10 Band pushdowns x 20 Recovery: Shoulders and Spine
Conditioning: 1K-800-600-400 Run 100-80-60-40 Double-unders 50-40-30-20 Cal Bike
Strength: 5 Sets DeadLift x 3, drop each rep (80%) Rest 30 Seconds Seated box jump x3 (seat at parallel) Rest 3-4 Mins WOD: For Time 40 Muscle Ups EMOM: 5 Min EMOM 20 Wall Balls 20/16# 5 Strict pull ups + 5 kipping pull ups + 5 Chest to bar pull-ups 16/12 Cal row
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
