Strength: Front Squat build to 3rm then drop to 80% and do 2 x Max Reps Banded Deadlift 3x10 (fast) Workout: For Time 50 Cal Air bike 10 Clean and jerk 185/115# 50 Cal Air bike Accessory Work: 2 Sets Barbell Bulgarian split squat x 20 Each Barbell walking lunges x 20 Each
Optional conditioning: Running or Rowing 1,000 Meters x 3 full recovery between
Strength: 2" Deficit Deadlift 3 x 3 EMOM: Every 2 min x10 1 - 10 Cal Row + 15 Chest to bar Pull-Ups 2 - 10 Cal Row + 15 Burpees over rower Accessory Strength: 800 Meter sled drag
Strength: Bench Press build to 5 RM then drop to 80% and 2x Max Reps Clean from high blocks build to 2rm then drop down to 80% and complete 4x1 Workout: For Time Run 1 Mile 10 Burpee Bar Muscle Up 20 Box Jump Over 24/20" 30 Wall Balls 20/14# 20 Box Jump Over 24/20" [...]
Strength: Back Squat 5 x 5 80% Snatch from high blocks 5 x 2 70-75% Workout: 4 Rounds for time 20 Cal Ski 30 Deadlift 185/135# Accessory Work: 2 Sets Kettlebell Front Rack squats x 20 Kettlebell rescue get ups x 10/10
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")
