Cleans: (Hang position/below knee): 4x5 ~70-75% Deadlift: 2 sets 3/fail ~70% Plank holds: 3x40 seconds WOD: 5 Rounds Ball slams x 10 Suitcase DL: x 10 (5R/5L) M: 95/115/135/155/185 F: 65/75/85/95/105 DB split squats x 10 (alt. as...
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Bench press: 3 sets 3/fail Low incline DB press: 2 sets 3/fail BB bent rows: 3 sets 3/fail WOD: "push it" 150 push-ups 1/2 gasser penalty every time you have to stop...
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Front squats: 2 sets 3/fail (+ from last cycle) BB walking lunges: 2x10 each leg WOD: "Grenade" from John Welbourn 9-6-3 Deadlift 405/215 DB burpee box jumps 24/20...
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Strict Press: 3 sets 3/fail 2 arm DB rows: 2 sets 3/fail DB Lateral raises: 2 x 12 WOD: AGOQ #3 21-15-9 Shoulder to overhead C2B Pull-ups...
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Back squats: 2 top sets 3/fail ~65-70%, 1 drop set (minus 10-20 pounds) Ab Roller: 3x10 WOD: 5 Rounds Power clean x 5 at 75% Box jumps x 3 at 75% Walking lunges x 20...
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Partner WOD: 150 push-ups 80 Toes to bar 40 Thrusters 95/65 Then: 18/30/42 Calorie row Power snatch 95/65 Then: 3 Rounds 30 Back squats 135/95 30 Bar over burpees ...
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Deadlift: 2 sets at week 1 weight x 1/2 reps WOD: 3 Rounds With a running clock perform max reps of each movement for 1 minute SDLHP x AMAP 95/65 Ring rows...
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Power Snatch: (Hang/above knee) 2x2 week 1 weight Flat DB press: 2 sets at week 1 weight 1/2 reps WOD: 5 Rounds Russian KB swings x 30 Russian twist x 30 Push-ups x 30...
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Cleans: (hang pos./above knee) 2x3 (week 1 weight) Front squats: 2 sets at week 1 weight 1/2 reps Good mornings: 2 sets week 1 weight 1/2 reps WOD: 10 rounds for time 1 arm...
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CG Bench: 2 sets at week 1 weight 1/2 reps Push press: 2 sets at week 1 weight 1/2 reps Pull-ups: 2 sets 1/2 reps WOD: 3 rounds 1 minute rest between rounds Round 1:...
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