High knees: 6x20 yards Hang cleans: A.) 60x3, 65x3, 70%x3x3 B.) 5x3(+2.5/5) Back squats: A.) [email protected]% B.) 3x5(+5) A.) pause squats: [email protected]% B.) front squats(+5) WOD: 4 rounds Russian KB swings x 10 Hanging leg raises x 15 Double unders x 30 Sprint...
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Back squats: [email protected]% Front squats: 3[email protected]% Conditioning: 2 rounds (CF Football) 10 push-ups 100 yard sprint 15 push-ups 80 yard sprint 20 push-ups 60 yard sprint 25 push-ups 40 yard sprint Rest 1 minute RM Sent from my iPhone ...
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Broad jumps: 4x2 Snatch work: [email protected]% of HT from Wednesday OTM Clean work: [email protected]% OTM Bench press: A.) [email protected]% B.) 3x5(+2.5) Push press: A.) [email protected]% B.) 4x4(+ each set) Pull-ups: 4x12-15(strict) RM Sent from my iPhone ...
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"Pot Luck" conditioning Dynamic warm up/head to toe Jump rope intervals TABATA Shuttle runs (varying distances) RM Sent from my iPhone ...
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Snatch work: 15 minutes (up to a heavy triple) Deadlift: A.) [email protected]%, block pulls: [email protected]% B.) 5RM WOD: DT 5 rounds Deadlift x 12 Hang clean x 9 Push jerk x 6 Ab work: reaching sit-ups RM Sent from my iPhone...
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Bench press: A.) [email protected]% B.) 3x8 Strict press: A.) 65x5, 70x4, 75x3, 80x2, 85%x1+ B.) 3x8 2 arm DB bent rows: 3x8-10(+5) BB upright rows: 3x8-10(+5) RM Sent from my iPhone ...
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Box jumps: A.) [email protected]% B.) 4x3(+) Power cleans: A.) [email protected]% OTM B.) 8x3(+) Back squats: A.) [email protected]% OTM B.) 3x5(+5) Conditioning: 3 rounds Box step ups x 10 each Farmer carry x 50 yards Finish with plank holds: 3x1min RM Back squats: A.) Sent from my...
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"A fight gone bad-ish" 3 rounds with a running clock, one minute max reps of each movement with one minute rest at the each of each round DB thrusters @...
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Back squats: A.) 40/50/60% x 5 B.) 3x5(+5) Sled pull: 5 x 30 yards forwards 5x 30 yards backwards End with "Sally" RM Sent from my iPhone ...
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Strict press: A.) 60/65/70/75/80% x 3 B.) up to a max single BII.) 3x5(+2.5) 2 arm DB bent rows: 2x8-10(+5) BB upright rows: 2x10(+5) Conditioning: TABATA True push-ups Push press Burpees Rest 1min between each movement RM Sent from my iPhone ...
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