Box Squat: Week 4
5×2 @ 95% 3RM; rest 90 sec
3×1@ 100% 3RM; rest 60 sec
then…
13 minute AMRAP of:
– 10 Steps KB OH Walking Lunges (Right) 24/16kg
– 200 m Run
– 10 Steps KB OH Walking Lunges (Left) 24/16kg
– 20 Weighted Sit-ups (20/15)
WOD
Extended mobility
then…
For time:
20 HSPU
30 Goblet Squats (53/35)
40 Pull-ups
50 Burpees
60 Sit-ups (Ab-Mat, anchored)
70 Double Unders
800 m Run
12 min 3-Position Clean work (work up to a tough load)
then…
20 min AMRAP of:
– 7 power cleans (135/95)
– 9 KB swings (53/35)
– 11 wallballs (20/15)
– 200 m run
Bench Press Strength Cycle: Week 2
5×3 @ 90% of your heavy triple from last week; rest 3 min
then…
21-15-9 reps for time of:
– Shoulder to overhead (115/75)
– Burpee box jumps (24/20)
then…
Finisher of coach’s choice if time permits.
8×1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible
then…
5 rounds for total reps of-
2 minute AMRAP of:
30 Split Jumps (alternating)
20 Ab-Mat Sit-ups
15 HR Push-ups
1 minute rest between each 2 minute AMRAP.
Box Squat: Week 3
7×2 @ 95% 3RM; rest 1-2 min
then…
1) With a 10 minute clock…
5 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
Run 800m
*Rest the remainder of the 10 minutes.
2) With a 5 minute clock…
2:30 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
Run 400m
Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60-90 sec.
then…
For time:
– 800 m run
– 40 Turkish Get-Ups (44/25)
– 800 m run
Thruster Cluster
1.1.1 rest 10 seconds x 5; rest 1.5 min
then…
12 min EMOM
– 6 CTB pull-ups on the even minutes (or 9 chin to bar pull-ups)
– 12 Box jumps (24/20) on the odd minutes
*if you can’t finish that minute, this turns into an AMRAP