Strength Deadlift 10 reps @ 50% 1RM 8 @ 60% 6 @ 70% 4 @ 80% 2 @ 85% Conditioning A. 7 minute AMRAP: 30 Clean & Jerks (155#/103#) Max Rep Bar Facing Burpees with remaining time Rest 5:00 B. 7 minute AMRAP: 50 Bar Facing Burpees Max Rep Clean & Jerks with remaining time …
Partner WOD Working at the same time, each partner must complete the following for time: 1000m Row + 100 Double Unders 800m Row + 80 Double Unders 600m Row + 60 Double Unders 400m Row + 40 Double Unders 200m Row + 20 Double Unders Partners will start at different task – Partner A will …
Strength Back Squat 5 x 5 @ 75% of last weeks 3RM Conditioning 5 rounds for time: 12 Thrusters (95#/63#) 12 Toes-2-Bar 12 Box Jumps (24″/20″)
Partner WOD Complete for time – switching every 1:00 with your partner: 100 Calorie Row 100 Hang Power Cleans (135#/93#) 100 Bar Facing Burpees
Strength/Agility Every :90 for 12:00 (8 sets): 3 Push Press + 10 Lateral Stick Jumps Use a 75%, or 8 RPE for the Push Press. Use a height on the stick jumps that allows you to rebound your reps. Conditioning 12:00 AMRAP: 25 Double Unders (Scale 50 Singles) 25 Air Squats 10/10 Single Arm DB …
Strength Deadlift 10 reps @ 50% 1RM 8 @ 60% 6 @ 70% 4 @ 75% 4 @ 80% Conditioning 3 rounds for time: 25 Wall Balls (30#/20#) 20 Kb Swings (70#/53#) 15 Burpee Box Jump Overs (24″/20″)
Strength 10 minute EMOM: 3 Squat Cleans Choose a challenging weight and stick to it for all ten sets. Comditioning ”Josh” For time: 21 Overhead Squats (95#/63#) 42 Pull-ups 15 Overhead Squats 30 Pull-ups 9 Overhead Squats 18 Pull-ups U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, …
Strength 3RM Back Squat Conditioning 3 rounds for time: 500m Row 20 Toes-2-Bar 40 Overhead Walking Lunges (45#/35# plate)
Conditioning Partner WOD 12 minutes – As Many Reps as Possible: Row for Calories DB Thrusters (50#/35#) Both athletes working at different stations at the same time. Switch whenever, and as many times as you’d like. Score is total reps. Cash-out 100 V-ups or 100 ABMAT Sit-ups
Strength 20 minutes to build to a 1RM Deadlift If you begin to lose proper mechanics, stop there. Conditioning 10 minute AMRAP: 5 Strict Pull-ups 7 Deadlifts (225#/153#) 9 Box Jumps (30”/24”)
