A1) Close grip bench press 2-3 x4 @ 30X1; rest 30 sec
A2) Weighted pull-ups 3, 2, 1, 1; rest 1:30-2 min
or negatives with 5-6 seconds descending
B1) Seated Arnold press 3×8-10; rest 30 seconds
B2) Seated DB curls (yes curls) 3×8-10; res 30 sec
B3) 5 tough standing broad jumps; rest 90 sec
+
30 TGUP not for time (alt reps, go heavy)
4 sets @90%:
– 10 alt. DB snatch tough
– run 200m hard
rest 2 min
+
4 sets @90%:
– 10 KB swings tough
– run 90 sec hard
rest 2 min
+
FLR on floor or rings – accumulate 4 min
A) HB Back Squat 3, 2, 1, 1; R3M
– if feeling something go for it, if not shut it down and move on
+
3-4 sets @ open pace:
– row 400m
– 9 front squats
– 7-10 pull ups
– 12 burpees
rest 3-4 min
– front squats should build per round and should be tough but UB
– pull-ups should be strict if banded, kipping if not
Function
A) Push press 2-3×4; R2M
Performance
A) Build to a heavy push press double in 10 min
+
10 min AMRAP @ 90%:
– 10 Deadlifts (225/155, 185/115, 135/95)
– 10 HR push ups
– 200 m run
A) Overhead squat 3, 3, 3 @3131; R2-3M
+
2 rounds all out push the pace:
– 250m row
– 15 KB swings 70/44
– 25 burpees
– 15 KB swings
– 250m row
rest 8 min
+
Coach’s choice midline stability work if time permits.
A)10 sets – every 2 min – C&J x 1 (build to a heavy)
then
B) Emom 6 min – 10 unbroken wall ball (14#), 4 burpee box jump over (20”)
then
10 min amrap @ open pace:
5 OHS (75#)
6 CTB chin up
20 DU
Post your scores to the Whiteboard.
A) HB Back Squat; 2, 2, 2; rest 2-3 min (heavier than last week)
B1) Pendlay row 3×6-8 reps @20X1; rest 30 sec
B2) ME Handstand Push-ups; rest 90 sec
C) Airdyne 20 sec @100% effort for calories
– rest 3 min x 4-5 (depending on time)
Function
A) Hang squat clean cluster (above knee) 1.1.1 x3 rest 15 sec/2-3 min (build per set)
Performance
A) 3 position squat clean (ground/knee/high hip) cluster 1.1 x3;
rest 15 sec/2-3 min (build per set)
Everyone
For time:
12 min AMRAP @ 80-90%:
– 200m run
– 5 strict chin ups
– 3 wall walks