A.) overhead squats: heavy triple (15min time cap)
B.) power cleans: 5x3(+5)
WOD: bear complex OTM
PC/FS/PP/BS/PP
+10 each rounds until you cannot complete the complex
RM
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Strict press
A.) 2 sets(+5), 2 sets(+5)
B.) 3x6-10(+5)
Flat DB press: 3 sets(+5)
BB bent rows: 3 x 8-10(+10)
DB upright rows: 3 sets(+5)
WOD: 5 rounds
DB push press x 8
Russian twist x 30 total
Farmer...
Bench press
A.) 3 sets(+5), 3 sets (+5)
B.) 3x6-10(+5)
Pull-ups: 3xME
BB upright rows: 3x8-10(+5)
WOD: 150 push-ups for time
1/2 gasser penalty for resting
RM
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Back squats
A.) 3 sets(+5-10) , 3 sets(+5-10)
B.) 5x5(+5)
SLDL
A.) 2x5(+10)
B.) 3x5(+10)
WOD: 7 rounds
OH walking lunges x 10
Box over burpees x 7
RM
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A.) pause squats: 3x5-7(60%)
B.) back squats: 3x5(+5)
WOD: 21-15-9
Thrusters
Push-ups
KB swings
Run 200m in between each round
RM
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Power cleans
A.) 15 minutes to find heaviest complex of 1 power clean + 1 hang power clean
B.) 5x3(+5)
WOD: 15 min AMRAP
55 double unders
15 chest to...
Strict press
A.) 2 sets(+5), 2 sets(+5)
B.) 3x6-10(+5)
Flat DB bench: 2x8-12(+5)
BB bent rows: 2x8-12(+10)
DB upright rows: 2x8-12(same)
*no WOD. Make up any missed lifts
RM
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Deadlift
A.) 2x3(-10% from week 1), 2x3(-10%)
B.) 5 rep max(+10)
Plank holds: 3x45 seconds
Thrusters: OTM from CF HQ
5 thrusters on the minute
Min 0-5 @ 75#
Min 5-10 @ 95
Min 10-15 @ 115#
Go up...
Bench
A.) 3 sets (+5-10), 2 sets(+5-10)
B.) 3x6-10(+5)
Pull-ups: 3 x ME
BB upright rows: 3x8-10
WOD: 3x5minute AMRAP
4 pull-ups
8 push-ups
12 KB swings
Rest 2 minutes between each round
RM
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