A.) Strict Press
5@75%, 3@85%, 1+@95%
B.) 4 rounds:
– Sprint 200m
– 15 Kettlebell swings (53/35)
– 10 T2B
*walk rest 2 min
C.) Optional coach finisher
Tuesday
3×8 TnG power clean – rest as much as needed. Find a 8RM.
then…
EMOM for 8 min
– 3 jerks (build in weight)
– 20 double unders or 40 singles
then…
ME UB Wallballs – 2 attempts
“Time Trials”
6 movements all to be done at maximum effort and speed. 3 minutes of rest between movements.
50 pull-ups
50 push-ups
50 sit-ups
50 squats
400 m run
500 m row
If you have a watch or phone with a stopwatch then please bring it. Add all times up to acquire a total.
then…
3xME Handstand holds – rest 90 seconds
5 x 3-position clean (low to high) + 1 jerk – rest 60-90 seconds
then…
Open WOD 13.5
4 minute AMRAP of:
– 15 Thrusters (100 / 65 lbs)
– 15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
If you do not make it to the second round, the workout becomes 4 rounds for time.
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
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
