Box jumps: A.) [email protected]% B.) 6x3(+) Power cleans: A.) 70%xAMAP x 90 seconds, -2, -4 B.) 5x3(+5) Back squats: A.) [email protected]% B.) 3x5(+5) Front squats: A.) [email protected]% B.) 3x5(+5) WOD: 10 min AMRAP Thrusters x 3 1 round of Cindy Pull-ups x 5 Push-ups...
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Prowler sprints: 5x15 yards Snatch: A.) 6x3(+5-10) from week 3. Sets should be less than 30 seconds resting 1 minute between sets B.) 5x3(+2.5-5) Clean and jerk: A.) 6x2(+5-10) from week...
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Broad jumps: 4x3 Snatch work: A.) [email protected]% of HT(pause below knee) sets should take less than 30 seconds. Rest 90 seconds between sets B.) 5x3(+5-10) Deadlift: A.) [email protected]% B.) 5 rep max...
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Bench press: A.) [email protected]% (wide grip) B.) 3x5(+2.5) Strict press: A.) [email protected]% B.) 3x5(+2.5) 2 arm DB rows: 4x10-12(AHAP) DB front raises: 2x12 DB curls(alt): 2x10 Conditioning: rest RM Sent from my iPhone ...
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Prowler sprints: 6x10 yards Cleans: A.) [email protected]% Q 90 seconds B.) 5x3(+2.5) Back squats: A.) [email protected]% EMOM B.) 3x5(+5) A.) pause squats: [email protected]% EMOM B.) front squats: 3x5(+5) WOD: 15-10-5 Hang power snatch Box jumps Pull-ups RM Sent from my iPhone ...
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Power cleans: A.) up to a 3 rep max B.) 5x3(+2.5) Pull-ups: 3xME WOD: 1 minute on 1 minute off for 10 minutes KB swings x 30 Penalty: 300 yard Shuttle run if reps not completed...
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Snatch: A.) [email protected]% EMOM B.) 5x3(+5) Deadlift: A.) [email protected]% B.) 5 rep max (+10) WOD: 15-12-9-6 DB snatch right DB snatch left Box jumps RM Sent from my iPhone ...
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CFF 50 yard sprint x 4 30 seconds rest between each sprint Push press x 30 50 yard sprint x 4 30 seconds rest between each sprint RM Sent from my iPhone ...
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Cleans(hang): A.) [email protected]% EMOM B.) 5x3(+5) Back squats: A.) [email protected]% B.) 3x5(+5) WOD: 5 rounds CFF Bear crawl x 20 yards Deadlift x 3 Lateral bar over burpees x 5 RM Sent from my iPhone ...
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