A) Deadlift – take 90% or 1 RM; 1×5 @ 65%, 1×5 @ 75%, 1×5+ @85%
B1) 3 x 15/side KB Snatches – rest 30 sec
B2) 3 x ME Toes-2-Bar – rest 30 sec
B3) 3 x 6/side BB Front Rack lunges (moderate to heavy weight) – rest 30 sec
C) Run 1 mile TT
WOD
A) All sets @ 100% effort and speed;
– 400m run
– 15 burpees
– 15 kettlebell swings (heavy)
rest 2 minutes x 2
– 400m run
– 20 box jumps, 24″ or less
rest 2 minutes x 2
then…
B1) L-sits x3 ME holds – rest 60 sec
B2) Plank hold x 3 1-min holds – rest 60 sec
Strict Press: Week 1
at 90% of 1RM do….
– 1×5 @ 65%
– 1×5 @ 75%
– 1×5+ @ 85% – rest 2 min between sets
then…
For total reps:
1 min ME HSPU
– 1 min rest –
3 min AMRAP:
– 7 Hang Squat Clean Thrusters
– 14 Sit-ups
– 7 Pull-ups
– 1 min rest –
1 min ME HSPU
– 1 min rest –
3 min AMRAP:
– 7 Hang Squat Clean Thrusters
– 14 Sit-ups
– 7 Pull-ups
– 1 min rest –
1 min ME HSPU
Front Squat
– Build to a 1 RM in 12 min.
then…
AMRAP in 3 min
– 7 OHS (115/75)
– 10 Burpees
– res 1 min –
AMRAP in 3 min
– 10 HR push-ups
– 20 Double unders
– rest 1 min –
AMRAP in 3 min
– 7 OHS (115/75)
– 10 Burpees
13.4 Movement prep
Every 30 sec for 3 minutes:
1 Power Clean & Push Jerk @ 65%
*Immediately perform 2 TTB after every rep.
then…
Workout 13.4
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
A1) 4×5 Good Mornings – rest 60 sec
A2) 4xME HSPU – rest 60 sec
then…
B) 12-9-6-3 reps for time of:
– Thrusters (115/75)
– V-ups
– 200 m run
Strict Press
– Find a one rep max in 10 minutes (beginning of a cycle)
then…
Push Jerk
5-5-5 – rest 90 sec
then…
3 rounds at 100% effort:
– 500 m row
– 15 box jumps
– 15 burpees
*walk rest 3 min
High Bar Back Squat
3X5 @ 75%, 3X3 @ 85% – rest 2:00 minutes.
then…
13 minute AMRAP of:
– 50 Double-Unders
– 12 Pistols (alternating)
– 3 Wall Walks
then…
Tabata sit-ups