Box jumps: [email protected]%
Front squat:
70/80/90%x2
Deadlift:
85%x3x3-5
Wod: 6 rounds @ 60-70% of PC
1 Deadlift
2 Hang clean
2 front squats
1 push press
RM
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Bench press:
A.) 50x5, 60x3, 70x2, 75x1, 80x1, 85%x3x5
B.) 5x5 (+5#)
BB bent rows: 3x8-12(+10)
Wod: 3 rounds
True push-ups x 1 min
Pull-ups x 1 min
DB push press x 1 min
Rest 1 min between...
Squats:
A.) 50x5, 60x3, 70x2, 75x1, 80x1, 85%x3x5
B.) 5x5(+10)
DB stiff leg deadlift: 3x10(+5)
Banded good mornings: 3x20
Wod: 10min AMRAP
Ball slams x 10
Double unders x 20
RM
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Overhead squats:
5x2(+10)
Snatch balance: 5x1 (+10)
Wod: 12 min AMRAP
Wall walk + push-up x 2
Power snatch x 3
Farmer carry x 30 yards
RM
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Clean or variation of:
I. 60x5, 70x4, 80x3, 90x2, 95x1, 100%x1
II. 80x3, 90x2, 95x1, 100%x1
III. 85x2, 95x1, 100%x1
Wod: Thrusters OTM
Adding 5 to 10 pounds on the minute complete...
Push press:
A.) 70/80/90%x3
B.) 5x3(+5-10)
Chin-ups: 3xAMAP
Face pulls: 3x25
Wod: 5 rounds
1 up push-ups x 5 each arm
Pendlay rows x 8
Toes 2 bar x 10
RM
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Med ball throws x 5
Box jumps: [email protected]%
Front squats: 65/75/85%x3
Deadlift:
65x2, 72.5x2, 77.5%x4x5
Wod: 21-15-9
KB swings
Sit-ups
Full gasser after each round
RM
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Bench press:
A.) 65x2, 72.5x2, 77.5%x4x5
B.) 5x5 (+5)
BB bent rows: 3x8-12(+10)
Face pulls: 3x25
Wod: 10 to 1
Power clean x 2 @ 70%
Power jerk x 1 @ the same weight
Pull-ups: 10/9/8/7/6/5/4/3/2/1
RM
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Overhead squats:
Work up to a heavy triple (5x3)
Snatch balance: 5x2 @ ~70% of top set
Team work: 5 to 1
Prowler push x 50 yards
Farmer carry x 50 yards
Tire flips x 5/4/3/2/1
RM
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