Strength/Accessory 3 sets: Romanian Deadlift x 6 @ 50-55% 1RM Rest :45-:60 DB Bent Over Rows x 8/8 AHAP Rest :45-:60 V-ups x 15-25 Unbroken Reps Rest :45-:60 Conditioning 5 rounds for time (15 minute cap): 15 Box Jumps (24″/20″) 12 Deadlifts (155#/103#) 9 Hang Power Cleans (155#/103#) 6 Shoulder-2-Overhead (155#/103#)
Strength Push Press 8 reps @ 50% 1RM 5 reps @ 60% 3 reps @ 70 % 3 reps @ 80% 1 rep @ 90% 1 rep @ 95% 1 rep @ 100+% Establishing a new 1RM max today. Conditioning Zombie vs. Humans For time: 500m Row 60 Double Unders 50 Air Squats 40 Push-ups …
Strength Back Squat Warm up: 8 reps @ 40% 6 reps @ 50% 4 reps @ 60% Working sets: 6 reps @ 70% 1 rep @ 90% 6 reps @ 72.5% 1 rep @ 92.5% 6 reps @ 75% 1 rep @ 95% Conditioning 10 minute AMRAP: 10 Dumbbell Thrusters (50#/35#) 5 Bar Muscle-ups Scaling: …
Partner WOD With a partner, reps of 50-40-30-20-10 for time of: Wall Balls (20#/14#) Deadlifts (155#/103#) Row for Calories *Only one person working at a time. 30 minute time cap.
Olympic 15 minutes to find today’s 1RM Clean & Jerk Build slowly, taking 6-8 sets to find max. Conditioning “Helen” 3 rounds for time: 400m Run 21 Kb Swings (53#/35#) 12 Pull-ups
Strength/Accessory 3 sets: Dumbbell Weighted Step-ups x 8/8 Rest :60 Strict Chin-ups x 6-8 Rest :60 (Weighted) Plank Hold x :60 Rest :60 Conditioning 5 rounds for time: 12 Weighted Pistols (35#/25#) 12 Toes-2-Bar Scaling Options: Weighted Pistols → Unweighted Pistols → 2 count reverse lunges Toes-2-Bar → Toes-2-Rings/Knee-ups → Abmat Sit-ups
Strength Push Press 10 reps @ 50% 8 reps @ 60% 6 reps @ 70% 4 reps @ 80% 2 x 3 reps @ 90% Conditioning For time: 75/60 Calorie Row Reps of 21-15-9: Hang Squat Snatch (95#/63#) Handstand Push-ups Finish with.. 150 Double Unders
Strength Back Squat 5 reps @ 60% 1RM 3 reps @ 75% 1 rep @ 90% 6 x 3 @ 85% 1RM Conditioning Every 3 minutes for four rounds, complete the following: 25 Wall Balls (20#/14#) 15 Deadlifts (225#/153#) Max Rep Lateral Bar Hopping Burpees Complete the Wall Balls and the Deadlifts, and with whatever …
Partner WOD With a partner, complete the following for time: 1000m Row 50 Toes-2-Bar 50 Box Jumps (24″/20″) 50 Overhead Squats (95#/63#) 800m Run 50 Overhead Squats (95#/63#) 50 Box Jumps (24″/20″) 50 Toes-2-Bar 1000m Row Split up repetitions between you and your partner however you wish. Exercises must be completed in order. Run the …
Olympic Every 2:00 for eight sets: 1 Power Clean + 1 Squat Clean + 1 Jerk Start at a moderate weight and build to something heavy. Conditioning For time: 100 Double Unders Then reps of 21-15-9 of: Shoulder-2-Overhead (155#/103#) Alternating Pistols Finish with.. 100 Double Under Scaling: 100 Double Unders → 50 Double Unders → …
