Deadlift 1x5 15 minutes to establish heavy 5RM. 10-10 Part 1 8 minute AMRAP 8 front rack reverse lunge (115/75) 8 power clean and jerks RX+: (135/95) Rest 8 minutes before part 2. 10-10 Part 2 8 minute AMRAP 30 double unders 20 push-ups 10 ring dips
Back Squat 3x5 Week 3/12. Add 5lbs from Friday. Front Squat 5x5 Same weight as last Monday. 60-65% of 1RM. Metcon 3RFT 500m row 10 KB/DB (double) thrusters 15 KB swings (53/35) - No RX weight for thrusters. Choose a weight that is challenging/ moderately heavy for YOU!
OPEN GYM TODAY 3-5PM Metcon 15 min AMRAP 50' bear crawl 50' broad jump 50 air squats Rx+: Handstand walk instead of bear crawl
Mobility Clinic Today! Stick around for our mobility clinic at noon! Jeff from the Mettler Center will be teaching us about shoulder, arm, and wrist mobility. Invictus Partner Workout 3 rounds for time: Partner A rows 500m- While partner B performs a 100' walking lunges with Kettlebells (or Dumbbells) and then keeps KBs/DBs in overhead, [...]
Compression Drills https://www.youtube.com/watch?v=mC4sBN6E_R8&feature=youtu.be 3x4-6 reps forwards and backwards - Each set complete 4-6 reps forwards, then 4-6 backwards Prone Floor Pulses Lie on belly in hollow position (hips tucked under), arms extended overhead holding PVC, hands shoulder width apart. While keeping hollow position, head neutral and keeping forehead on ground, lift straight arms as high [...]
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
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, [...]