Prowler sprints: 2x30 yards Snatch: A.) [email protected]% B.) 5x3(+5) Clean and jerk: A.) [email protected]% B.) 5x3(+5) Close grip bench: A.) 70/80/90% x 3 B.) 3x5 Standing DB press: 3x6(+5) Pull-ups: 3xME RM Sent from my iPhone ...
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Med ball throws x 8 Snatch balance: 10x2 15 min AMRAP: KB swings x 10 Front rack farmer carry RT x 25 yards KB swings x 10 Front rack farmer carry LT x 25 yards RM Sent from...
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Box jumps: A.) [email protected]% B.) 5x2(+) Power snatch: A.) 90 second AMRAP @ 70% x 3 rounds *rest 2 minutes between each round (-2)(-4) B.) 5x3(+5) Deadlift: A.) [email protected]% B.) 5 rep max (+10) 12-9-6 DB thrusters KB swings Pull-ups (strict) RM Sent from my...
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A.) Spoto press: [email protected]% B.) Bench press: 3x5(+2.5) A.) push jerk: [email protected]% B.) push press: 5x3(+5-10) 2 arm DB bent rows: 3x8-10(+5) DB front raises: 2x10 DB curls: 2x8 WOD: 4 rounds Push press @ 65% x AMRAP Double...
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Prowler sprints: 3x25yards Power cleans: A.) 6x2 w/pause below knees @85-90% from week 1. B.) 5x3(+5) Back squats: A.) 90x2, 95x1, 97.5x1 B.) 3x5(+5) A.) pause squats: [email protected]% (below parallel) B.) front squats: 3x5(+5) Conditioning: Thrusters 3x1min AMRAP Rest 2 minutes...
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Back squats: A.) 60/65/70/75/80%x3 B.) 3x5(+5) Front squats: A.) [email protected]% B.) 3x5(+5) Conditioning: 10 to 1 KB swings 100 yard sprint between each round RM Sent from my iPhone ...
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Broad jumps: 5x3 Snatch: A.) [email protected]% B.) 6x2(+5) A.) close grip bench: 65/75/85%x4 B.) bench: 3x5(+5) DB strict press: 3x8(+5) WOD: 13 min AMRAP Power clean and jerk x 3 Pull-ups x 13 Double unders x 23 RM Sent from my iPhone...
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3 rounds: 90 seconds to complete the following: 50 yards shuttle sprint 30 KB swings 10 burpee penalty for each round you cannot complete the KB swings. RM Sent from my iPhone ...
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Prowler: 4x20 yards Snatch: A.) [email protected]% every 90 seconds B.) 6x2(+5-10) Deadlift: A.) [email protected]% every 10 seconds, 4x1 pause deads (below knee) @ 55% every 10 seconds B.) 5 rep max...
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Med ball throws x 5 backwards Bench press: A.) 90x2, 95x1, 97.5% x 1 B.) 3x5(+2.5) Push press: A.) [email protected]% B.) 3x3(+5-10) 2 arm DB bent rows: 3x10(+5) DB front raises: 2x10 DB curls: 2x10 WOD: 10 min AMRAP 40 yard...
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