Strength

A. Front Squat 5 x 5 @ 77.5%

B. Max reps @ 77.5%

Conditioning

Task “Fight Gone Bad”

3 Rounds:

• 25 Wall Balls (20#/14#)
• 25 Power Cleans (75#/53#)
• 25 Box Jumps (24″/20″)
• 25 Push Press (75#/53#)
• 10 Calorie Row

Rest :90 after each round.

Partner WOD

20 minute AMRAP:

• Partner A runs 400m
• Partner B completes –
  • 12 Power Cleans (135#/93#)
  • 12 Toes-2-Bar
  • 12 Box Jumps (24″/20″)

Once both partners complete his/her task, then both partners switch tasks.

Partner WOD

With a partner, complete the following for time:

• 100 Burpees + Plank Hold
• 100 DB Snatch (45#/35#) + Overhead Plate Hold (45#/35#)
• 100 Over-the-Box Jumps (24″/20″) + Dead Hang from Bar

One partner works on the reps, while the partner is in the “Resting” hold position.

The Greene family after successfully completing Nashville Sprint Spartan Race last weekend.

Strength

• 5-4-3-2-1 Strict Press – add weight every set, finish with near maximal effort (9RPE)
• Complete 15-20 Hollow Rocks after each set

Conditioning

In a :90 window, for a total of 5 rounds, complete the following:

• 12 Alternating Kb Snatches (53#/35#)
• Max Rep Wall Balls (20#/14#)

-Rest :90 after each round. Score is total number of wall balls completed.

Strength

2 sets:

• 30 One-Armed Russian Kb Swings – 15 each arm
• 100yd Double Kb Front Rack Carry
• 50yd Double Kb Overhead Carry

Kettlebells should be as heavy as possible.  Move with short, quick steps. Rest to recovery between sets.

Goal with this is to develop core and trunk stability using time under tension.

Conditioning

“Barbie”

Rx’d:

3 rounds – each for time:

• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Air Squats

Rest 2 minute between rounds.

Scaled:

3 rounds – each for time:

• 10 Pull-ups
• 20 Push-ups
• 30 Sit-ups
• 40 Air Squats

Rest 2 minutes between rounds.

Endurance

Group: 4 x 400m Run w/ 2 minutes rest

Self: 5 miles @ last week’s 5k pace

Strength

A. 6 x 3 Back Squat – Building to 85% 1RM

B1. 4 x 12-15 Ring Rows

B2. 4 x 12-15 Dips

C. 3 x 1:00 (weighted) Plank Hold

Track WOD – Week 9

Group:

Retest 1 Mile Time Trial

Strength

• A1. 6 x 4 Bench Press @ 75-80-85-85%
• A2. 6 x 5 Weighted Chin-ups (If assisted – 3 second negative descent)

Then-

• B1. 4 x 6 Reverse Lunge in Back Rack position (3 each leg) – 45% Back Squat Max
• B2. 4 x 8 Good Mornings
• B3. 4 x 15-20 GHD Sit-ups

Olympic

6 x 1 Snatch Pull + 1 Power Snatch + 1 Hang Squat Snatch

*If comfortable, build to heavy to keep bar moving quickly and efficiently.

Conditioning

Elite/Rx’d

10 minute AMRAP:

• 10 Power Cleans (135#/93#)
• 1 Muscle-up + 10 Ring Dips

Intermediate/Novice

10 minute AMRAP:

• 10 Power Cleans (approximately 60% of clean max)
• 10 Bar Dips/Box Dips

Strength

A1. Deadlift x 8-6-4-2 @ 60%-70%-80%-90% 1RM

• Rest :30

A2. 4 x Max Set of Strict Dips

• Rest :90

Conditioning

3 x 4 minute AMRAP:

• 10 Wall Balls (30#/20#)
• 10 Power Snatches (95#/63#)
• 10 Box Jumps (24#/20#)

Rest :90 between each round. Begin each round where you finished the previous round.  Score is total number of rounds + reps.

Endurance

With a partner, complete the following:

• 750m Row (each partner)
• 625m Row
• 500m Row
• 375m Row
• 250m Row

Increase 500m pace each set.

Conditioning

Complete 5 rounds for time:

• 9 C2B Pull-ups
• 12 Alternating Front Rack Lunges (95#/63#)
• 15 Push Press (95#/63#)