Back squats
A.) 3sets(+5-10), 2sets(+5-10)
B.) 3x5(+5)
A.) RDL: 2sets(+10)
B.) SLDL: 3x5(+10)
WOD: 6 rounds
200m run
6 hang power snatch
10 front rack lunges
12 evil wheels
RM
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A.) broad jump: take 5 attempts to find max distance
B.) box jumps: 4x3(+)
Power cleans:
A.) 2 RM(+10)
B.) 5x3(+5)
WOD: 3 rounds
90 seconds to complete each round
Rest 90 seconds between each round
1/2 gasser
30...
Strict press
A.) 2 sets (+5), 1 set(-20)
B.) 3x6-10(+5)
Flat DB press: 2x10(+5)
Pull-ups: 3xME
DB upright: 2x10-15(+5)
WOD: 12 min AMRAP
DU x 30
Push press x 4 @ BW
BB bent rows x 6
Ball slams x...
Deadlift
A.) 2 sets(-10%), 2 sets(-10%)
B.) 5RM(+10)
Back squats
A.) 3 sets @ drop down weight from Monday
B.) 3x5(+5)
Plank holds(weighted): 3x45 seconds
RM
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A.) reg grip: 2 sets(+5-10), close grip: 2 sets (+5-10)
B.) 3x6-10(+5)
Chin-ups: 3xME
DB side raises: 2x10-15(+5)
WOD: 4 rounds
DB push press x 12
Pull-ups x 12
Toes to bar x 12
RM
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Back squats
A.) 2 sets(+5-10), 2 sets(+5-10)
B.) 3x5(+5)
A.) RDL: 2x6(+10)
B.) SLDL: 3x5(+5)
WOD: 8 rounds
DB step ups x 12 tot
Deadlift x 30 seconds max reps
RM
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Partner WOD: complete 100 reps of each movement.
Box jumps
Sit ups
KB swings
Walking lunges
Knees to elbows
Push press *bar only
Wall balls
Burpees
Double unders
BB curls
RM
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Box jumps
A.) up to a max height for the day
B.) 3x3(+ each set)
Power cleans
A.) 3 rep max
B.) 5x3(+5)
WOD: 3 rounds
400m run
Ball slams x 20
Deadlift x 7 @ BW
RM
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Strict press
A.) 2 sets(+5) from week 4, 1 set(-20)
B.) 3x6-10(+5)
Flat DB bench: 2x10(+5)
DB upright rows: 2x10-15
WOD: 3 rounds of 7-5-3
Push press
Pull-ups
Toes to bar
Rest 2 minutes between
RM
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