Strength: Back Squat 4 x 8 (75%) Strength 2: Every 3 Min x 10 (30min) Snatch 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: For Time 3 Rounds 10 Strict Handstand push-ups 20 GHD Sit Ups 40 Double Unders 100 [...]
Strength: Seated Behind the Neck press 3 x 10 Reps Strength 2: Power clean and power jerk 6 x 2 Reps Workout: 3 Sets 100 Cal Assault Bike for time **Rest 3 min between Accessory Work: 2 Sets Tempo Push ups x 20 (3 sec lower) Dumbbell Rows x 20 Each arm
Strength: Seated Behind the Neck press 3 x 10 Reps Strength 2: Power clean and power jerk 6 x 2 Reps Workout: 3 Sets 100 Cal Assault Bike for time **Rest 3 min between Accessory Work: 2 Sets Tempo Push ups x 20 (3 sec lower) Dumbbell Rows x 20 Each arm
Strength: Front Squat build to 3rm then drop to 80% and do 2 x Max Reps Strength 2: 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
Strength: Sumo Deadlift 6 Min EMOM 3 Reps at 85% Endurance: Every 6 Min x 4 Sets of 60 Cal assault bike EMOM: 12 Min EMOM 1 – 5 Burpees + 7 Overhead Squat 135/95# 2 – 5 Burpees + 12 Wall balls 20/14# 3 – 5 Burpees + 5 Ring Muscle Up
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: Close Grip bench press 5×10 Strength 2: Clean from low blocks (Under Knee level) 4×3 ; 2×2 WOD:For Time 30-20-10 Dumbbell Hang Squat Cleans 50/35lb Strict Handstand Push Up Cal Assault bike Accessory Work: 3 sets Dumbbell Hammer curl x15 Dumbbell Rollback ext x15
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
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
