Thursday 3/19

A1) Deficit RDL x 10 reps (tough but pretty); R30S

A2) Bent over DB row to hip x10-15/side; R2M x 3 sets

B1) DB trap raise 8-10/side @ 21X2; R20S

B2) Banded glute walk (pole to rack); R30S

B3) FLR on rings 45-90 sec; R90S x 3 sets

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2K row for time

 

A) EMOM x 10min
– 3 TnG squat clean thruster TnG (building)
B) EMOM x 10min
E: 3 power clean + push jerk 70%
O: 12/10 cal row
C) partner ab-wheel

5 min AMRAP @ 90%

– 7 wallballs (20/14#)

– 5 T2B

– 7 supermans

R5M

5 min AMRAP @ 90%

– Row 150m

– 5 burpee over erg

R5M

5 min AMRAP @ 90%

– 400 m run w/ sandbag (60/30)

– AMRAP sandbag get-ups

R5M

5 min AMRAP @ 90%

– 20 double unders (40 singles)

– 10 KB swings (53/35)

– 8 goblet squats

R5M

5 min AMRAP @ 90%

– 7 box jumps (24/20”)

– 5 DB snatches R (50-75/20-45)

– 7 HR push-ups

– 5 DB snatches L

 

A) Back squat – 6, 4, 2, 6, 4, 2; R2-3M
– wave format means increase on second wave from first
B1) 15 CTB pull-ups AFAP; R20S
B2) 10 tough front rack reverse lunges alternating; R2-3M
C) 30 TGUP not for time; tough but smooth pace

10 min muscle up progressions

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WORKOUT 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups (or 10 pull-ups/10 ring dips)
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Notes
This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

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10 min cool down

A) In 12 min build in at least 6 sets:
– 3 TnG squat cleans
B) EMOM x 6-8 min
1 power clean + 4 push jerks (TnG if able) @ 65-75% 1RM
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30 man-makers (35/20) consistent pace
– Every 2 min perform 5 box jumps – SD 24/20”

A) Deadlift – 3, 2, 1 – build from 70% 1RM to tough single

B) “Diane”

21-15-9 reps for time:

– Deadlifts (225/155)

– Handstand push-ups

C) 3 rounds not for time

– 20 v-ups

– 50 ft waiters walk/hand

– 1 min foam roll

 

*If 225/155 is more than 70% or your 1RM deadlift then use 70%.

A1) Back squat 4-6 x 4 @ 31X1; R30S

A2) Weighted/negative pull-up 2-3; R90S

B) Build power clean to 80% 1RM quickly

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15-12-9 reps for time AFAP:

– power clean (115/75, 95/65, 75/45)

– burpee (full extension)