Thursday's workout: 02/19
Bench press:
A.) 70/80/90%x3(last set is 3+)
B.) 3x5(+5#)
Chin-ups: 3xME
Wod: 5 rounds
1 up push-ups x 6
Pull-ups x 8
1/2 gasser
RM
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Monday's workout: 02/16
Back squats:
A.) 55%x5, 62.5%x5, 67.5%x3x10
B.) 3x10(+5-10#)
Wod: 5 rounds
Thrusters x 5
KB swings x 9
RM
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Saturday's workout: 02/14
Overhead squats: 5x3(+5-10)
Wod: 3 rounds
DB power snatch x 30
Slam balls x 30
Double unders x 30
Cash out: evil wheels x50
RM
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Friday's workout: 02/13
Deadlift:
A.) [email protected]%, [email protected]% from 3 inch blocks
B.) 4x6(+10)
Wod: 10 rounds
KB swings x 10
1/2 gasser
Rest 30 seconds between rounds
RM
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Thursday's workout: 02/12
Bench press:
A.) 60/70/80%x5
B.) 3x5(+5)
Chin-ups: 3xME
WOD: 6 rounds
Dynamic push-ups x 5
BB bent rows x 8
RM
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Wednesday's workout: 02/11
Front squats:
A.) 55/60/65/70/75%x5
B.) 5x5(+5)
Box jumps: [email protected]%
Power cleans: [email protected]% OTM
Wod: 8 min AMRAP
Jumping lunges x 2 each leg
Double unders x 30
RM
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Tuesday's workout: 02/10
Strict press:
60/70/80% x 5 reps @each %
Pull-ups: 3xME
WOD: 5 rounds
Push press x 5
Chest to bar pull-ups x 7
Ball slams x 10
RM
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Back squats:
A.) [email protected]%
B.) 3x10(+5)
WOD:
DB walking lunges x 20 yards
Box jumps x 20
Rest 1 min
DB lunges x 20 yards
Hanging knee raises x 20
Rest 1 min
DB lunges x 20 yards
Burpees x 20
Rest...
Saturday's workout: 02/07
Overhead squats:
5x3(+10#)
WOD: 5 rounds
Power cleans x 3
Pull-ups x 7
Farmer carry x 50 yards
Rest 30 seconds between rounds
Power cleans start at ~80%. Add 5-10# each round.
RM
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