Back Squat 3x5 Week 8/12 +5lbs from Friday If you fail, drop 20lbs and complete remaining sets/reps. Start the next squat day at the 20lbs deficit. Front Squat 5x5 Front Squat for load: #1: 5 reps @ 70% #2: 5 reps @ 70% #3: 5 reps @ 70% #4: 5 reps @ 70% #5: 5 [...]
Clean & Jerk 1x1 15 minutes to find a heavy Clean & Jerk Metcon AMRAPx10 10 push press (95/65) 10 box jumps (30/24) 10 burpees-over-bar
Back Squat 3x5 Week 7/12 +5lbs from Monday If you fail, drop 20lbs and complete remaining sets/reps. Start the next squat day at the 20lbs deficit. Back Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps 3xM.E. Chin-ups Weighted if possible. Comment weight used in notes. Scale to negatives or ring rows [...]
Run 800m Deadlift 1x3 15-20 minutes to establish a heavy 3 rep deadlift. EMOMx21 Every minute on the minute for 21 minutes, complete: Minute 1: 8 strict T2B Minute 2: 7 deadlifts (225/155) Minute 3: 6 standing single-arm strict press (12 total) (AHAP) RX+: Deadlifts (275/185) If all reps are completed, score is 189. Record [...]
Metcon 3RFT 15 unbroken KB swings (53/35) 15 v-ups 200m run - 10 burpee penalty for breaking KB swings Partner WOD 5RFT Partners rotate movements until 5 rounds are completed. 500m row 15 burpee box jump-overs (24/20) 10 overhead squats (115/75)
Metcon AMRAPx12 3 strict HSPU 6 ring dips 9 pull-ups 30 double unders Weighted Lunges 3x50' weighted walking lunge (increase weight each set) - Weight and equipment used is up to you. 50' must be unbroken.
Back Squat 3x5 Week 7/12 +5lbs from Friday If you fail, drop 20lbs and complete remaining sets/reps. Start the next squat day at the 20lbs deficit Front Squat 5x5 Front Squat for load: #1: 5 reps @ 75% #2: 5 reps @ 75% #3: 5 reps @ 75% #4: 5 reps @ 75% #5: 5 [...]
Partner WOD 1 partner working at a time 25 KB swings (70/53) 50 box jumps (24/20) 75 deadlifts (115/75) 100m walking lunge (1 partner must carry a 45/25lb plate, switch as needed but both partners lunge the entire distance) 75 S2OH (115/75) 50 cal bike/row 25 KB snatches (70/53)
Metcon 3 rounds 60 seconds M.E. row for calories 60 seconds rest 60 seconds M.E. thrusters (95/65) 60 seconds rest 60 seconds M.E. T2B 60 seconds rest 60 seconds M.E. burpee box jump-overs (24/20) 2 minutes rest Partner Abs 4 rounds each (8 total rounds) 20 sit-ups while partner planks -Rest as needed between rounds
Back Squat 3x5 Add 5lbs from Friday. If you fail, drop 20lbs and finish remaining reps/sets. Shoulder Press 6x3 4-6 attempts to find 3RM (strict) shoulder press. Metcon Buy-in: 1000m row 3 rounds 100m farmers carry (53/35) (15/10) ring dips