A. EMOM 12 1: 2 Point Quadruped Holds 20 sec/Side 2: 20 sec Active Hang + 3-5 Strict Ring Rows/Pullups 3: 3 Snatch Push + 3 OHS 45/33 B. Snatch Deadlift + Hang Power Snatch +...
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A. Deadlift %: 9x1 @ 70% every 60 seconds No%: 5RM (+10) B. 4 Rounds Run 200m 12 Thrusters 95/65 Rest Walk 2 min *Move faster each round* C. *Extra: Back Squat: 3-5x1 @ 72.5-82.5% Bench: 3-5x1-2 @ 77.5-87.5% RDL: 3x4 (8RPE) Back Ext: 3x8-12 ...
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A. Run 400m 25 Air Squats 10m Lateral Plank Walk R 10m Lateral Plank Walk L 15 Banded Face Pulls B. Partner Cindy AMRAP 20 5 Pullups -> Feet Elevated Ring Row/Ring Row 10 Pushups -> Bar Pushups 15 Air Squats *Each...
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A. Back Squats: %: Same progression as DL and Bench for 2RM Back down sets: 2x2 (-8-12%) no%: 4-5x3-5 (+5-10) B. 3 Rounds 15m KB Front Rack Lunges R arm (35/26) 15m KB Front Rack Lunges L arm 15...
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A. Every 4 min x 3 200m Run 2/2 TGU 10m Bear Crawl B. Power Clean + Clean + Jerk 3 sets empty BB 5 sets Climbing Rest 2 min between sets C. For Time 1000m Row 30 Box Jumps 24/20" 30 DB Shoulder...
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A. Bench Press: %: Same progression for 2RM Back Down: 3x2 (-10-12%) no%: 4-5x3-5 (+5-10) B. 3 Rounds 15 HR/Bar Pushups Rest 30 sec 8 Strict T2B/SLR Rest 30 sec 20 Sec Chin Over Bar Hold* *Scale to Band assistance or Ring...
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A. EMOM 12 1: 20 sec 3 Point Plank/Side 2: 5-10 Ring Rows 3: 5-10 PVC OHS B. 2 sets empty BB Snatch Deadlift + Hang Power Snatch + OHS + Snatch 1 set every 2 min x 5 C. 3...
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A. Deadlift: %: Use PROjected 1RM ( based off of 3RM from Nov. 10th) Up to 2RM (1/fail) Use weight that projects you a bit higher than 3RM Drop sets: 3x1 (-10%) no%: 5RM (+10...
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2 rounds 10 Cal Row 10 Air Squats 10 DB Power Cleans Partner WOD 100 Cal Row 80 thrusters 95/65 60 DB Power Cleans 40/25 40 DB Box Stepovers 20" 200m Sled Push (+270/180) ...
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A. Deadlift %: [email protected]% no%: 5RM (+10) B. RDL: 2x8 (week 1 weight) C. DB split squats: 2x10 each leg D. EMOM 15 1: 8 Burpee Box Jump Step Down 30/24" 2-3: 25m KB Front Rack + DB Suitcase Carry/side 4: 13/10...
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