Strength: Box Squat 6 x 4 (80%) Split stance Barbell squat 3 x 8 each leg Every 2 Min x 4 Power Snatch x 2 Then.. Every 2 min x 4 Power Snatch x 1 Workout: 10 Rounds for time 200 Meter Run 1 Legless Rope Climb from seated position Accessory Work: 3 Sets Reverse [...]
Strength: Behind the neck Push Press 6 x 4 (85%) Every 3 Min x 10 (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 each for Time: 21 Dumbbell Thrusters 50/35# 15 Dball to [...]
Strength: Box Squat 6 x 4 (80%) Split stance Barbell squat 3 x 8 each leg Every 2 Min x 4 Power Snatch x 2 Then.. Every 2 min x 4 Power Snatch x 1 Workout: 10 Rounds for time 200 Meter Run 1 Legless Rope Climb from seated position Accessory Work: 3 Sets Reverse [...]
Strength: Back Squat 4x8 (75%) Every 3 min x10 (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: 3 Rounds for time 10 Strict handstand push-ups 20 GHD Sit Ups 40 Double Unders 100ft Handstand Walk Accessory Work: 3 [...]
Today is a Rest Day! Rest Day Recovery is made for days like this…
WOD: 7:00 AMRAP 3-6-9-12-15-18-21-etc. of: Thrusters (95/65) Chest-to-bar pull-ups
Strength: Front Squat build to 3rm then drop to 80% and do 2xMax Reps Strength 2: Banded Deadlift 3x10 (fast) Workout: For Time: 50 Cal Bike 10 Clean and jerk 185/135# 50 Cal Bike
Optional conditioning: Running or Rowing 1,000 Meters x 3 full recovery between
Strength: 2" Deficit Deadlift 3x3 Strength 2: Every 2 min x10 1 - 10 Cal Row + 15 Chest to bar Pull Ups 2 - 10 Cal Row + 15 Burpees over erg Workout: 800 Meter Sled drag
Rowing 3 Sets 350m, 300, 250, 200 rest walk back to start rest 5 min between sets
Strength: Bench Press build to 5rm then drop to 80% and 2xMax Reps Strength 2: 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" [...]
Workout: For Time 30 Muscle ups Workout 2: 10 Min Assault bike for max cals
