Metcon Every 8 minutes, for 24 minutes, for time(s): Round 1: 1000m row 20 toes-to-bar 20 thruster (95/65) Round 2: 1000m row 20 toes-to-bar 20 hang cleans (115/75) Round 3: 1000m row 20 toes-to-bar 20 deadlifts (135/95) Core Work 30-20-10 Russian twists Sit-ups - Weighted russian twists if possible
Back Squat 3x5 Week 2/12 in our squat cycle. Add 5lbs from Friday's weight. Front Squat 5x5 All reps @ 60-65% of 1RM Metcon 4 rounds for reps: 30 seconds M.E. calorie row 30 seconds rest 30 seconds M.E. DB/KB S2OH 30 seconds rest 60 seconds M.E. burps 60 seconds rest
Partner WOD Team of 2. One partner working at a time. Split reps however you like. 25 minute AMRAP: 50 calorie row 50 snatches (95/65) 50 burpees 50 cleans 50 box jumps 50 S2OH RX+: (135/95)
Back Squat 3x5 Add 5lbs from Monday's back squat weight. We will add 5lbs each squat session until failure. At failure drop 20lbs and continue adding 5lbs from this weight. Push Press 3x5 All reps between 60-70% of 1RM. Do not increase weight or deviate from percentages. The Chief Max rounds in 3 minutes of: [...]
Supinated Grip Bent Over Row 4x8 Deadlift bar from ground with palms facing up (supinated grip). Hinge forward at hips, keeping knees soft. Let the bar come to the top of knees for start of each rep. Pull the bar with control to hips engaging your lats. Strict HSPU 4x8-12 Scale to seated DB press [...]
Power Clean & Jerk 6x1 Power clean and push jerk. Increase weight only if speed and technique are consistent. Metcon 4 minute AMRAP: 500m row M.E. double unders Rest 2 minutes 4 minute AMRAP: 400m run M.E. rope climbs Rest 2 minutes 4 minute AMRAP: 500m row M.E. wall ball shots (20/14) Rest 2 minutes [...]
Deadlift 1x5 15 minutes to establish 5RM deadlift. All reps TNG, no dropping barbell. Do not bounce the weights off the floor. Partner WOD 12 minute AMRAP Teams of two. Partners alternate rounds. 10 burpee box jump-overs (24/20) 10 alternating single-arm dumbbell snatches (50/35) RX+: 10 burpee box jump overs (30/24) 10 alternating single-arm dumbbell [...]
Back Squat 3x5 All reps completed between 60-70% of 1RM. Do not increase weight between sets. Then adjust weight and begin front squats. Week 1/12 week in a linear squat program. Front Squat 5x5 All reps to be completed at 50-60% of 1RM. Do not increase weight between sets. Metcon For time: 1000m row or [...]
Metcon 3 rounds for reps: 1 minute ME wall ball shots (20/14) 1 minute ME power cleans (135/95) 1 minute ME burpees over bar 1 minute ME push press (95/65) 1 minute ME calorie row Rest 1 minute 100m Overhead Walking Lunge 100m overhead walking lunges (45/25) - Every 90 seconds step the plate down, [...]
Hang Clean + Push Jerk EMOMx10 Every minute on the minute for 10 minutes perform 1 hang squat clean + 1 push jerk. Increasing weight each minute. Metcon 4 rounds for reps 5 minute AMRAP: 500m row With remaining time complete as many reps as possible of: 10 KB swings (53/35) 10 push-ups Rest 3 [...]