Back squats:
A.) 75x5, 85x3, 95%x1+
B.) 5x5(+5)
SLDL: 3x5(+10)
WOD: 10 min AMRAP (CFF)
Power cleans x 3
Pull-ups x 5
Push-ups x 10
Air squats x 15
RM
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Box jumps: [email protected]%
Power cleans:
A.) 4x4(+5)
B.) 5x3(+5)
Deadlift:
A.) 70/80/90% x 3 each
B.) 5 rep max (+10)
WOD: 5 rounds (CFF)
Deadlift x 5 @ 275# or use ~75%
Burpees x 10
RM
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Bench press:
A.) 70/80/90% x 3 each
B.) 3x5(+5)
Close grip:
A.) [email protected] top set (-10 to 20)
B.) 3x5
Chin-ups: 3xME
DB upright rows: 2x10
WOD: every 90 seconds x 15 minutes(10 rounds)
Dynamic push-ups x 10
Double unders...
Back squats:
A.) 70x3, 80x3, 90x2x3
B.) 5x5(+5)
SLDL: 2x5(+10)
Plank holds: 3x45 sec
WOD: on the minute(alternating) x 12 minutes (6 of each)
1/2 gasser
KB swings x 15
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Power cleans:
A.) [email protected]%
B.) 5x3(+5)
WOD: 6 rounds
Each round is 2 minutes with 1 minute rest between each round. Start each round wherever you left off from prior...
Close grip bench:
A.) 65/75/85% x 5 each
B.) 3x5(+5)
Barbell bent rows: 2x10
DB side raises: 2x10
WOD: 10 rounds
Ground to overhead x 3 AHAP
Evil wheels x 10
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Box jumps: [email protected]%
Deadlift:
A.) 65/75/85% x 5 each
B.) 5 RM (+10)
Conditioning: 2 rounds
100y x 2 (rest 1 min)
80y x 2 (rest 45 sec)
60y x 2 (rest 30 sec)
40y x 2...
Bench press:
A.) 65/75/85% x 5
B.) 3x5(+2.5-5)
Chin-ups: 3 x AMAP
DB upright rows: 2 x 10
WOD: 5 rounds
Pull-ups x 10
Push press x 10
True push-ups x10
RM
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Back squats:
A.) 65x5, 75x5, 85%x2x5, 1 x AMAP
B.) 5x5(+5)
Stiff leg DL: 2x5
WOD: for time (CFF)
DB lunges x 20 yards
Box jumps x 20
Rest 1 minute
DB lunges x 20 yards
Toes to bar...