Back squats: A.) 40/50/60%x5 B.) 3x5(+5) Strict press: A.) 40/50/60%x5 B.) 3x5(+2.5)/up to a HS Pull-ups: 2xAMAP Wod: 4 rounds Push press x AMAP @80% Lunges x 10 each leg Box jumps x 5 @ 75% Rest as needed between rounds RM Sent...
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Deadlift: A.) [email protected]%, [email protected]% from blocks(3inch) B.) 5x5-10(+10) Wod: CF football(Monday's conditioning) 4 rounds 1 arm DB thruster x 7 RT 1 arm DB power snatch x 7 RT Burpee broad jump x 25 yards 1 arm...
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Wednesday's workout: 03/18 Squat jumps: 5x2(+10) Power cleans: OTM x 15 min 1 @ 80-85% Front squats: A.) 65/72.5%x3, 80/87.5%x2 Prowler sprints: 15x20 yards RM Sent from my iPhone ...
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Tuesday's workout: 03/17 Strict press: A.) 75x5, 85x3, 95%x1+ B.) 4-5x8-12(+2.5) Pull-ups: 4xamap 2 arm DB bent rows: 3x8-12(+5) Wod: 5 to 1 PC/PP Work up to last weeks HS and add 10#....
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Monday's workout: 03/16 A.) up to 80%xAMAP B.) 5x5-8(+10) SLDL: [email protected]% OTM x 10 minutes 1/2 gasser (make up from last week) RM Sent from my iPhone ...
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Thursday's workout: 03/12 Bench press: A.) 60x3, 67.5x3, 72.5x3x8 B.) 4-5x8(+5) Chin-ups: 4xAMAP DB upright rows: 2x10-12 Wod: 6 rounds Dynamic push-ups x 5 DB push-up/rows x 5 each Pendlay rows x 10 RM Sent from my iPhone ...
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Wednesday's workout: 03/11 Squat jumps: 5x3(+10) Cleans: starting at 50% add 10 pounds on the minute until you reach failure Front squats: A.) 60/67.5/75/82.5%x4 B.) 4x8(+10) Conditioning: 10 reps Prowler sprints x 30 yards Rest as needed RM Sent from...
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Tuesday's workout: 03/10 Strict press: A.) 70x3, 80x3, 90xamap, then 75%x3x5-8 B.) 4-5x8-12(+2.5) Pull-ups: 3xamap 2 arm DB bent rows: 2x10-12 Wod: Hang cleans and push press Work up to a...
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Monday's workout: 03/09 Back squats: A.) 60x3, 67.5x3, 72.5x3x8 B.) 5x8(+10) SLDL: 3x5-8 % on board Power cleans: [email protected]% Wod: OTM x 10 minutes 1/2 gasser RM Sent from my iPhone ...
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Thursday's workout: 03/05 Bench press: A.) [email protected]% B.) 4x8(+5) Chin-ups: 3xamap Wod: 11 min AMRAP True push-ups x 4 Pull-ups x 5 Burpees x 3 RM Sent from my iPhone ...
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