Strength: Box Squat 8 x 3 Reps (82.5%) Strength 2: In 15 mins Build to todays heavy Power Snatch Workout: 4 Rounds Run 400 meter 7 Muscle Ups 10 Deadlift 225/155# Accessory Work: 3 Sets Dumbbell Bulgarian split squats x 10 each leg
Running 12 Sets 1 Min max effort 3 Min rest in between
Rowing 12 Sets 1 Min max effort row 3 Min rest in between
Strength: Bench Press 5x5 @2111 Clean + Front Squat + Jerk Sets 1-3 = 3 reps 70% 4-6 = 2 reps 75% 7-8 = 1 rep at 80% Workout: 8:00 AMRAP 2 Legless Rope Climb 4 Clean and jerks 225/175# 6 Alt Pistols Accessory Work: 3 Sets Tricep extension x10 Dumbbell Hammer curls x10
Today is a Rest Day! Rest Day Recovery is made for days like this…
WOD: "18.3" 2 Rounds for time of: 100 Double-unders 20 Overhead squats (115/80) 100 Double-unders 12 Ring muscle-ups 100 Double-unders 20 Dumbbell snatches (50/35) 100 Double-unders 12 Bar muscle-ups Time cap: 14 Minutes
Today is a Rest Day! Rest Day Recovery is made for days like this…
Strength: Front Squat build to 2 RM with 3 Sec pause at bottom Banded Deadlift 3x10 (fast) Workout: For Time 50 Cal Assault Bike **Rest 60 Seconds 50 Cal Ski **Rest 60 Seconds 50 Cal Row Accessory Work: 3 Sets Barbell Bulgarian split squat x 20 Each Barbell walking lunges x 20 Each **Rest as [...]
Optional conditioning: Running 5 Min for max meters on True Form (Sub in a row or track) **Rest 3 Min between x 4
Today is a Rest Day! Rest Day Recovery is made for days like this…
OPEN 18.2 1-2-3-4-5-6-7-8-9-10 reps of: Dumbbell squats Burpees Then, WORKOUT 18.2A: 1-rep-max clean 12-min. cap for 18.2 AND 18.2a
Strength: Back Squat 5x5 82.5% Snatch from high blocks 5x2 70-75% Workout: 4 Rounds for time Assault bike 30/20 cal 10 Burpee Box Jump Over 24/20" 10 Power Snatch 95/65lbs
