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 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
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
Strength: Turkish Get ups: 5/5-4/4-3/3-2/2-1/1 (building) WOD: For Time 7 Rounds of 4 Hang snatch (95/65) 17 Push-ups, Alternate rounds with 17 Box jumps (24"/20") (so 4 rounds of push-ups, 3 rounds of box jumps) After 7 rounds go right into 76 Wall ball sit-ups (20/14) 243 Double-unders
Strength: Sumo Deadlift build up to heavy single, then drop down to 80% of that and complete 4×3 Strength 2: 3 Sets Max UNBROKEN set of Strict handstand push-ups EMOM: Every 5 min x4 (20min) 30 Wall Balls 20/16# 20 C2B Pull Ups 10 Cal Assault Bike (rest remaining time of each 5 min block)
Strength: Back Squat 4×10 (70-75%) Strength 2: Every 3 min x10 (30min) Snatch Sets Min 1-2 = 3 reps 60-65% Min 3-4= 2 reps 70-75% Min 5-6= 1 rep 80% Min 7-8= 1 rep 85% Min 9-10= 1 rep 90% WOD: 9-7-5 Dumbbell Squat Snatch 70/50# Ring Muscle Ups Accessory Work: 4 Sets Jefferson Curl x8-10 Weighted GHD sit ups x15-20 [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
Strength: Seated Strict press 3×5 (70-75%) Strength: Clean from blocks at knee build to tough triple for the day WOD: For Time 21 Thruster 95/65# 9 C2b Pull Ups 15 Thruster 15 C2B Pull Ups 9 Thruster 21 C2B Pull Ups Accessory Work: 3 Sets Barbell Row x15 rest 30 seconds Dumbbell Skull crushers x15 rest 90 seconds
Strength: Front Squats 3×5 (70-75%) Strength 2: Clean Grip Deadlift 3×5 Strength 3: 3 Position Snatch (high, below knee, floor) build to moderate/tough set for the day (8 sets max) WOD: 100 Cal Assault bike for time Accessory Work: 400 Meter Sand bag carry (load should be tough, but able to complete all 400m in [...]
Endurance: Rowing 12 Sets 200 Meters at 90% rest 90 seconds between sets
