Strength A1. Deadlift 8 reps @ 50% 1RM 6 reps @ 65% 4 reps @ 75% 2 reps @ 85% 2 reps @ 95% A2. 5 x 10 Horizontal Body Rows @ 21×1 tempo Conditioning For time: 100 Overhead Walking Lunges w/ Plate (45#/35#) 800m Run 50 Burpees
Strength Push Press 5 x 6 – Every 2 minutes Set 1 @ 60% 1RM Set 2 @ 65% Set 3 @ 70% Set 4 @ 75% Set 5 @ 75% Conditioning Partner WOD With a partner, complete 10 alternating rounds for time of: 250m/200m Row 12 Dumbell Thrusters (50#/35#)
Strength Every :90 for 8 sets: 2 Power Cleans + 1 Jerk *Start at ~60% Clean max and build to something that is heavy for you. Treat the Cleans as two singles. Conditioning 4 rounds for time: 30 Push-ups 20 Toes-2-Bar 10 Clean & Jerks (165#/113#)
Partner WOD With a partner, complete the following for time: 800m Run (together) Then 2 rounds of: 50 Wall Balls (30#/20#) 30 Power Snatches (115#/83#) Then.. 800m Run (together) Then 2 rounds of: 50 Burpees 30 Power Cleans (115#/83#)
Strength Back Squat A. 5-3-1 @ 65%-75%-85% 1RM B. 5 x 6 @ 65% 1RM – Every 2 minutes Conditioning Reps of 30-24-18-12 Alternating DB Snatch (50#/35#) Box Jumps (24″/20″) *Complete 30 Abmat Sit-ups after each set (4 sets total)
Strength Deadlift 8 reps @ 50% 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% 2 reps @ 90% Conditioning 4 rounds for time (25 minute cap): 75 Double Unders 400m Run 7 Muscle-ups Scaling: 75 Dubs → 50 Dubs → 150 Singles 7 Muscle-ups → 7 Bar Muscle-ups → 15 C2B Pull-ups → 15 Pull-ups
Strength A. 10 minutes to build to today’s 1RM Push Press B. 3 x 6 @ 70% of A Conditioning 5 x 1:00 Row Sprint @ 24-26-28-30-30+ strokes/minute Rest :90 after each After 5th round, rest 5 minute and then.. 1000m Row for time
Strength Front Squat 6 x 3 Build to a heavy set of three Conditioning 15 minute AMRAP: 5 Squat Cleans (165#/113#) 10 Lateral Bar Hopping Burpees 15 Toes-2-Bar
Partner WOD With a partner, complete the following for time: 150 Wall Balls (30#/20#) 100 C2B Pull-ups 50 Power Cleans (155#/103#) One partner is working on the reps, while the other partner is running 400m. Partners will switch tasks when the runner has completed the 400m.
Strength Back Squat A. Every 2 minute complete: Set 1: 10 reps @ 50% of 1RM from last Monday Set 2: 8 reps @ 60% Set 3: 6 reps @ 70% Set 4: 4 reps @ 80% Set 5: 2 reps @ 90% B. Every 2 minutes, for 5 sets complete: 5 reps @ 60% …
