A) Build to a 1RM bench press in 10 min
+
20 min AMRAP:
– 20/16 cal row
– 10 burpees
– 5 heavy thrusters (185/115, 155/105, 135/95, 115/75, 95/55)
WOD
A) EMOM x 8 min
– 5 TnG power snatches (moderate to tough, perfect)B) EMOM x 12 min
E: Deadlift x4-5 reps TnG @ 65% 1RM
O: HSPU x5-8 reps
C) 3-4 banded sprints w/partner; R2M
A) Quickly build to a heavy 3 FS – 8 min
B) Clean pull cluster – 1.1.1 x 2 R10S/2-3M @ 110%+
C) Build to a heavy squat clean in 10 min
– go for it if feeling good
D) 2K row tester – aerobic build ups before
*strategy is to get faster each 500m with the average pace being your ideal 2K row
3 sets increase pace per set 80%, 90%, 100%
– 500m row
– 20 wallballs (20/14)
– 10 CTB pull-ups
– 15 burpees
– 60 DU
– 400 m run
rest 5-6 min
A) Press – build to a 1RM in 10 min off rack
B) T2B tester (retest)
Advanced T2B tester
– 50 T2B for time
Intermediate T2B tester
– 30 T2B for time
Beginner T2B tester
– 50 v-up
C) 1 min AD – warm up
- 0-20sec @ 60%
- 20-40sec @ 75%
- 40-60sec @ 90%
- R4-5M, then
1 min AD max cal
5 mins 90% effort
– Row 150m
– 25 DU
rest 3 mins
5 mins 90% effort
– 10 KB swings (53/35)
– 10 walking lunges
– 12/10 cal AD bike
rest 3 mins
5 mins 90% effort
– row 150m
– 5 burpees over the erg
rest 3 mins
5 mins 90% effort
– 7 medball situps (20/14)
– 7 HR pushups
– 7 box step ups 24″
rest 3 mins
5 mins 90% effort (increase reps by 2 every round)
– 2 wall balls 20# 10′ target
– 2 pull-ups
A) EMOM x 6 min
– 5 TnG power snatches (moderate to tough, perfect)
B) Build to a heavy 3 reps on Deadlift in 10 min (NOT TnG, reset tension before each pull)
+
Row 1500m
– R4M x 2 sets
*Goal is to increase pace a couple seconds each 500m split. The last 500m should be slightly faster than goal 2K pace.
A) Front squat 1&¼ squats 4-6; R3M x 3 setsB) EMOM x 5 min x 3 sets
0-5: Squat clean x 3 @ 65% (not TnG)
R2M
8-13: Squat clean x 2 @ 75% (not TnG)
R2M
16-20: Squat clean x 1 @ 85-95%
C) Coach’s choice if time remains