A) 3 sets:
– 3 overhead squats @ 31X1; R2M (heavier than last week)
B) EMOM x 10 min
+
2K row 3-5 sec slower than ideal speed on pace/500m reading
*This is not the tester. That will be next week. Practice maintaining pace.
WOD
A1) Bench Press 3-5 @ 20X1; R30S
A2) AMRAP supinated strict pull-ups; R30S
A3) 8-12 Bent over DB rows/side; R2M x 4 sets
B1) 6-8 BB good mornings @ 30X1; R30S
B2) 10 alternating DB snatch (50-70/25-45); R30S
B3) 20 alternating reverse lunges w/ KB in goblet hold; R2M x 3 sets
Masters
A is the same. Banded pull-up or ring row substitutes. Use supinated grip.
B1) 10 DB deadlifts; R30S
B2) 1 min elbows and toes plank (accumulate); R30S
B3) 15-20 UB wallballs; R2M x 3 sets
A) Clean pull clusters 1.1.1 R10S/2M x 3 sets
– at over 100% of 1RM power clean
B) Every 45 sec x 12 min (16 reps)
– Power clean x 1 @ 93-95% 1RM
*start @ 90% if you didn’t complete on 7/16
C) For time:
– Row 1,000/800m
– Run 800m w/ medball (20/14)
– Row 1,000/800m
Regular CF
A) Every 90 sec, for 12 minutes (8 sets):
– Split Jerk
*Build from 55-95+%
B) EMOM x 15 min
min 1: 8 T2B, 8 T2Rings, 8 V-ups
min 2: 20-30 ft. handstand walk, 2-3 handstand walk-ins, 30-45 second handstand hold
min 3: 12 wallballs (20/14)
*T2B can be broken up to accumulate 8.
Masters
A) Every 90 sec, for 12 minutes (8 sets):
– 5 push press (moderate)
– 8 Russian KB swings (heavy)
B) EMOM x 15 min
min 1: 5 bag over the shoulder (60/30)
min 2: 10 ring rows @ 30X1
min 3: 4-7 burpees
A) Back squat
5 reps @ 75%
4 reps @ 80%
3 reps @ 85%
2 reps @ 90%
1 rep @ 95%
1 rep @ 97% (optional)
– R2-3M between sets
*Go for last set if feeling it. Not a max out session.
+
3 rounds for time:
– 20 Russian Kettlebell Swings (70/53)
– 10 Box Jumps – SD (24/20”)
Rest exactly 2 minutes, and then…
For time:
– Run 400m
– 50 Burpees to plate
Masters
4 sets at 80-90%
– 400 m run
– 20 Russian KB swings (53/35)
– 15 goblet squats
– 10 KB push press (5/side)
– 400 m row
R3-4M
*May use another KB or DB if squats or push presses are too heavy
Regular
4 sets at 80-90%
– 400 m run
– 20 Russian KB swings (53/35)
– 15 goblet squats
– 10 KB push press (5/side)
– 400 m row
R3-4M
*May use another KB or DB if squats or push presses are too heavy
Level 2
A) Every 90 sec x 15 min (10 sets building)
– squat snatch w/ 2 sec pause at knee
+
5 rounds for time
– 5 power snatch (135/95)
– 7 HSPU
– 10 alt. pistols
*Use pistol progressions as needed
A) Deadlift (perfect!) 3RM build up, all @ 20X0 tempo
Set 1 – 50% of possible 3-RM x 5 reps
Set 2 – 75% of possible 3-RM x 3 reps
Set 3 – 85% of possible 3-RM x 2 reps
Set 4 – 90-95% of possible 3-RM x 1 rep
Set 5 – Test 3-RM
Set 6 (optional) – Exceed Set 5 weight for 3-RM
– R3M btwn all
+
3 rounds for time:
– 400 Meter Run
– 10 Dumbbell *no squat* Man-Makers (35-45/15-25)
(push-up, row left, row right, power clean, push press)
A) 3 sets:
– 3 overhead squats @ 20X1; R2M
B) EMOM x 10 min
Hang snatch + 2” off floor snatch (moderate weight, no misses)
+
1,500m row at 90% or goal 2K pace; R5M x 2