Bench press A.) AMRAP @ 80% B.) 3x6-10(+5) Close grip: A.) 70/80/90% x 3 B.) 3x5(+5) Pull-ups: 3xME WOD: 10 rounds(22min cap) from CFB 3 G2O 3 HSPU 5 pull-ups 7 bar over burpees RM Sent from my iPhone ...
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MBT's x 5 Box jumps: [email protected]% 3 pos snatch holds Snatch balance Snatch A.) 3 rounds x 90 second AMRAP @ 70% Rest 2 minutes between B.) 6x3(+5) WOD: from CF Main page 08222016From 0:00-3:00, perform 3 rounds...
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Power cleans: A.) [email protected]% from week 1 B.) 6x3(+5) Back squats: A.) AMRAP @ 80% B.) 3x6-10(+5) B.) SLDL: 2x5(+10) WOD I: 3 rounds 1 min max effort thrusters Rest 2 minutes between rounds WOD II: 2 rounds OTM Sprints 100 80 60 40 20 10 RM Sent...
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7 rounds with a partner: Rx: 75/55# 1 min max reps of each movement. Power snatch OH squat Bar over burpees Rest while partner is performing reps. RM Sent from my iPhone ...
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Broad jumps: 5x3 Snatch A.) [email protected]% (1min rest) B.) 6x2(+5) A.) clean and jerk: 4 sets, 1 clean + 2 jerks @ 85% B.) power clean: 5x3(+5) Close grip bench: A.) 65/75/85% X 4 each B.) 3x5(+5) Standing DB...
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Drills Burgener 3 pos snatch holds Snatch balance Dynamic warm up Starts: 10 yards X 8 20 yards X 6 40 yards X 4 * 300 yard shuttle run X 3 attempts Rest 3 minutes between Sent from my iPhone ...
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Prowler sprints: 4x20yards Snatch work: A.) [email protected]% every 90 seconds B.) 6x2(+5) Deadlift: A.) [email protected]% every 10 seconds B.) 5RM(+10) WOD: 4 rounds 10 KB swings 15 T2B 30 DU's RM Sent from my iPhone ...
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Plate/band warm up MBT: 5 reps Bench: A.) 90x2, 95x1, 97.5% x 1 B.) 3x6-10(+5) Push press: A.) [email protected]%! B.)n3x2 AHAP Chin-ups: 3xME DB front raises: 2x10(+5) Alt DB curls: 2x10(+5) WOD: 8 min AMRAP DB push-up/row x 10(5each) Push press x 5...
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Box jumps: [email protected]% Back squats: A.) [email protected]72.5%! B.) 3x5(+5), then SLDL: 3x5 Front squats: A.) [email protected]% B.) 3x5(+5) WOD: 3 rounds Power cleans A.) use 70% B.) use last weeks weight 90 second AMRAP rest 2 minutes between each round Rest 3...
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Back squats: A.) 55/60/65/70/75% x 5 each B.) 3x5(+5) Front squats: A.) [email protected]% B.) 3x5(+5) WOD: 3 rounds with a partner BB thrusters x 1 min max reps Pull-ups x...
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