A. Bench press: %: Up to 1RM (9.5RPE) should have 5-10# in the tank Drop sets: 2x1 (-10%) no%: 4-5x3-5(+5-10) B. Back work: 5 x 6-10 (Harder than last week) C. EMOM 12 1: 20m DB Bear Crawl 20/10 2:...
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A. Every 3 min x 4 40 Double Unders/80 Singles 8 Ring Rows + Pause at top 8 PVC OHS Squats + Pause at bottom B. Snatch Deadlift + Hang Power Snatch + OHS + Snatch 2 sets...
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A. Deadlift: %: Up to 1RM @ 9PRE (Should be heavy, with 5-20# in the tank) Drop sets: 2x1 (-10-15%) no%: 5RM(+10) B. 4 rounds 100m Run 12 Single Arm KB Thrusters 53/35 100m Run Rest Walk 2 min *Switch arms...
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Run 500m Coach Led Group Warmup 100 Partner Wallball Shots 50 Cal Row 100 Burpees Over Rower 50 Power Cleans 95/65 100m Partner Wheelbarrow ...
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A. Back Squat: %: 3-5x2-3 @ 80-87.5% no%: 4-5x3-5(+5-10) B. For Time 3-6-9-12-15 Pullups -> Jumping Pullups w/ 2 sec negative Slamballs 40/20 Deadlifts 185/125 *Scale to 75% of 3RM* C. *Extra: DL: 3-5x1 @ 62.5-72.5% GHRs: 3x8-12 ...
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A. Every 3 min x 4 50m Run Forward + 50m Run Backward 3 DB Push Press + 1 TGU/arm 6 Goblet Squats B. Power Clean + Clean + Jerk 2 sets empty BB 5 sets Climbing Rest 2...
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A. Bench press %: 4-6 x 3 @ 80-85% no%: 4-5x5 (+5) B. Back of choice: 5-6 x 6-10 C. 4 Rounds 10 Renegade Rows 5 Turkish Situps/side 30 sec Ring Plank (Hands on Rings)/Plank Rest 60 sec D. *Extra: Circuit style 2-3...
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A. EMOM 12 1: 2 Point Quadruped Holds 20 sec/Side 2: 20 sec Active Hang + 3-5 Strict Ring Rows/Pullups 3: 3 Snatch Push + 3 OHS 45/33 B. Snatch Deadlift + Hang Power Snatch +...
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A. Deadlift %: 9x1 @ 70% every 60 seconds No%: 5RM (+10) B. 4 Rounds Run 200m 12 Thrusters 95/65 Rest Walk 2 min *Move faster each round* C. *Extra: Back Squat: 3-5x1 @ 72.5-82.5% Bench: 3-5x1-2 @ 77.5-87.5% RDL: 3x4 (8RPE) Back Ext: 3x8-12 ...
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A. Run 400m 25 Air Squats 10m Lateral Plank Walk R 10m Lateral Plank Walk L 15 Banded Face Pulls B. Partner Cindy AMRAP 20 5 Pullups -> Feet Elevated Ring Row/Ring Row 10 Pushups -> Bar Pushups 15 Air Squats *Each...
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