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]%! 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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Prowler sprints: 4x15 yards Snatch: A.) 6x3(+5-10) from 2 weeks ago every 90 seconds B.) 6x3(+5)! Clean and jerk: A.) 6x2(+5-10) from 2 weeks ago every 90 seconds B.) 5x3(+5) Close grip bench A.) 60/70/80% x 5 each B.)...
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Warm Up 400m jog Burgener for clean 3 position snatch warm up Double under practice x 5 minutes WOD: "Jelly" 5 rounds 400m run 30 box jumps 30 ball slams RM Sent from my iPhone ...
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Broad jumps: 4x3 Split jerk practice Snatch A.) [email protected]% pause below knee every 90 sec B.) 5x3(+5) Deadlift A.) [email protected]%, [email protected]%(speed) B.) 5RM(+5) WOD: 15 min AMRAP 6 DL 8 burpees 12 DB thrusters RM Sent from my iPhone ...
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Med ball throws x 5 Jerk/split jerk tutorial Bench A.) wide grip: 3-4 x 4-8. @80% B.) 3x6-10(+5) Strict press A.) [email protected]% B.) 3x6-10(+5) Chin-ups: 3xME DB front raises: 2x10 Alt. DB curls: 2x10each WOD: EMOM x 16 minutes Min 1: 200m...
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Prowler sprints: 6x10 yards Cleans A.) hang position: [email protected]% every 90 sec B.) 5x3(+5) Squats: A.) [email protected]% B.) 3x6-10(+5) WOD: 3 rounds Buy in: 50 evil wheels 25 double unders 25 DB snatch 25 ball slams RM Sent from my iPhone ...
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WOD: 5 rounds for time 10 pull-ups 5 DB snatch R 5 DB snatch L 7 deadlift 315#/225# 200m run RM Sent from my iPhone ...
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High knees: 3x20 yards Rolling hops: 3x10 touches Snatch: A.) [email protected]% OTM B.) 5x3(+5) Deadlift: A.) [email protected]% B.) 5RM(+10) WOD: every 2 minutes (6 rounds) 5 thrusters/120 yard sprint 6 thrusters/100 yard sprint 7 thrusters/80 yard sprint 8 thrusters/60 yard sprint 9 thrusters/40...
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