Back squats:
A.) 60%x3, 67.5%x3, 72.5%x3x8
B.) 5x5(+10)
Good mornings: 3x5(+10)
WOD: 10 min AMRAP
Power cleans x 5 @60%
Pull-ups x 5
RM
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Deadlift(volume):
A.) [email protected]%
B.) 3x5(+10)
Front Squats:
A.) 65/75/85%x5
B.) 3x5(+10)
WOD: 5 rounds
Farmer carry x 60 yards AHAP
Run x 100 yards
RM
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Bench press:
A.) [email protected]%
B.) 5x5(+5)
Pendlay rows: 3x8-12(+10)
DB upright rows: 2x10-12
WOD: 3 rounds of 1min max effort of each movement. Rest 1 min between each movement.
Dynamic push-ups...
Power cleans:
A.) [email protected]%
B.) 6x3(+10)
Conditioning: 10 rounds
Prowler push x 30 yards
Peel off then complete 10 slam balls
Rest is built it
RM
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Strict press:
A.) 65/75/85% x 5
B.) 3x5(+2.5)
DB bent rows: 3x10-12
BB upright rows: 2x10-12
WOD: 6 rounds
1up push-ups x 5 each side
Pull-ups x 7
Double unders x 20
RM
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Back squats:
A.) [email protected]%
B.) 5x5(+10)
Good mornings: [email protected]% of squat max
Plank holds(weighted): 3x1min
WOD: 10min AMRAP
Box jumps x 5
DB walking lunges x 6 each leg
RM
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Deadlift(speed):
A.) [email protected]%
B.) 3x5(+10)
Front squats:
A.) 40/50/60%x5
B.) 3x5(+10)
WOD: OTM(on the minute) for 7 minutes
Slam balls x 10
1/2 gasser
RM
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Bench press:
A.) 40/50/60% x 5
B.) 3x5(+5)
Chin-ups
A.) 2xME
B.) 3xME
WOD: 6 rounds of
DB push press x 7
Bent over rows x 10(overhand)
Double unders x 30
RM
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