Strength: 5 Sets Deadlift x3 @ 85% Rest 30 Sec Seated box jump x 3 (seat at parallel) Rest 3-4 Min Skill: 3 Sets 2 min Max Ring Muscle-ups Rest 2 Min EMOM: 18 MIN EMOM Row 150m 6-8 HSPU 15 Toes to Bar Accessory Work: 3 Sets 200ft Sled Push Rest 30 seconds 200ft Reverse Sled Drag
Strength: 5 Sets Behind the Neck Push Press x 10 Strength 2: Power Clean From blocks at knee level 6×3 (build but keep fast) WOD: For Time 21-15-9 Assault Bike Deadlifts 315/225# Rest 4 Mins 15-12-9 Burpee Box Jump Over 30/24” Dumbbell Ground to overhead 70/55# Accessory Work: 4 Sets Supinated grip BB rows x8 Dumbbell [...]
Strength: Back Squat 6×3 @ 65% Strength 2: 3 Position Snatch x1 (high hang, mid thigh, below knee) Every 2 min x3 Strength 3: Snatch (below knee, floor) Every 2 min x3 WOD: For Time Assault Bike 1 Mile Row 1k 50 Thrusters 45/35# 30 Pull-ups Assault Bike 1 Mile
Today is a rest day for the program! Rest Day Recovery is made for days like this..
Strength: 5 Sets DeadLift x 3, drop each rep (80%) Rest 30 Seconds Seated box jump x 3 (seat at parallel) Rest 3-4 Mins WOD: 40 Muscle Up for Time 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: Back Squat 5×5 (75%) Strength 2: Stiff leg DeadLift 3 × 10 Strength EMOM: Every 90 Seconds x3 Hang Power Snatch + Power Snatch Strength EMOM: Every 90 seconds x3 Power Snatch (80%) WOD: 3 Rounds 4 Rope Climb 15′ 8 Over Head Squat 185/135# 16 C2B Pull Ups 32 Cal Assault bike Accessory Work: Peterson Step up x10 each leg [...]
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: 40 Muscle Up for Time 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 x 4 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
WOD: "19.5" For Time 33-27-21-15-9 Reps of: Thrusters (95/65) Chest-to-bar pull-ups Time cap: 20 minutes
Strength: Behind the neck Push Press 6 x 4 (85% of 1RM push press) Strength 2: B) Every 3 Min x10 (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 for Time 15 Cal [...]
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")
