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: 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
Today is a Rest Day for the program! Rest Day Recovery is made for days like this..
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")
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 [...]
