AM Training:
Every 2min x6 Rounds:
Back Squat-6 @67%
-Then-
5 Sets of;
Bench Press-7 Reps @70-72%
Barbell Underhand Bent Row-12(155# Straps)
-Then-
25min Cap For:
Clean & Jerk-30 (115)
Assault Bike-30cal
T2B-15
Clean & Jerk-20(135#)
Assault Bike-20cal
T2B-10
Clean & Jerk-10(155#)
Assault Bike-10cal
T2B-5
AM Training:
Log Clean and Press: Work up to a Heavy 5 Rep
3 Rounds of:
Log Clean & Press: 90sec Max Reps
4 Rounds of:
Log Strict Press: 6 Reps
-Then-
3 Rounds of:
Double Kettlebell Clean + Alt Kettlebell Cleans: 6+12 (53#)
-Then-
9am Class:
2 Rounds of:
Double Under-80
Squat Clean-25 (105#)
HSPU-30
Front Squat-20
Lateral Burpee-30
Power Snatch-15
-90sec Rest-
100 Butterfly Sit Ups
Max Hollow Hold:
PM Training:
3 Rounds of:
Sled Push-100ft(50/50)245#
Hammer Strikes-15L/15R
-Then-
6 Rounds of:
T-Bar Swings-10 Reps @125#
-Then-
1 Arm Chin Up Practice: 2 Reps x3 Sets
AM Training:
4min EMOM of:
Power Clean + Hang Power Clean + Jerk (1+2+2) @60%
-1min Rest-
5min EMOM of:
Power Clean + Hang Power Clean + Jerk (1+1+1) @75%
-1min Rest-
4min EMOM of:
Power Clean + Jerk (1+1) @80-85%
-Then-
90sec on/90sec Rest x 6 Rounds:
Wall Ball-25 (20#/10ft)
Burpee Box Jump Over-Max Reps(30" Box)
(173 Reps)
AM Training:
Every 2min x6 Rounds:
Back Squat-6 @67%
-Then-
5 Rounds of:
Bench Press-7 @60-65%
Trap Bar Deadlift-8 T&G @85%
-Then-
4 Rounds of:
Decline Push Up-20 (30" Box/45 & 15 Plates for Depth)
2DB Bent Rows-12-15 (80#)
PM Training:
4 Sets of:
2DB Strict Presses-10 Reps
-Then-
3 Rounds of:
1 Arm Swing-10L/10R-53#
1 Arm Swing-10L/10R-70#
AM Training:
3 Rounds of:
Weighted Pull Up-10 @55#
Dips-20
Weighted Pull Ups-10 @35#
Dips-10 @35#
L-Sit Pull Up-10
Dips-8 @55#
-Then-
5 Mile Run
PM Training:
Heavy Bag: 3 x 6min Rounds
Heavy Bag: 1 x 6min Round, No Gloves
-Then-
30min:
Bow and Arrow Practice
AM Training:
5 Rounds of:
Pause Bench Press + Bench 3+ Max Reps @65%
Farmers Walk-200ft (50/50 x2/ Drop Every 50")
2 Sets of:
Bench Press-5 @75%
Farmers Walk-100ft Unbroken
PM Training:
For Time:
4 Rounds of:
500M Row
400M Run
Assault Bike-15cal
DBall OS-10 (100#)
DBall Front Carry-100M
AM Training:
4 Rounds of:
Strict Ring Muscle Ups-6
Walking DB Lunges-20 (70#)
-Then-
Weighted Ring Muscle Ups-3 Rep x2 Sets (6# Med Ball)
-Then-
Class WOD:
3min on/1min Rest:
200M Run
Push Press-12 (115#0
12cal Rower
-3min Rest-
10min EMOM:
E: Pistol Bottom Hold-20sec Each Leg
O: Free Hand Stand Hold
-2min Rest-
9min AMRAP of:
Jumping Lunges-12
V-Up-12
Super Planks-12
AM Training:
3 Min EMOM:
Hang Power Clean-5 @60%
-1min Rest-
4 Min EMOM:
Hang Power Clean-3 @75%
-1min Rest-
6min EMOM:
Hang Power Clean-2 @80%-90% (180)
PM Training:
10-20-30-40 of:
Ski Cals
Assault Bike Cals
AM Training:
Every 2min x6 Rounds of:
Pause Deadlift-6 @70%+
Decline Push Ups-20
(30" Box / 45# Plates for Depth)
-Then-
400M Run
Bar Facing Burpee-21
Assault Bike-21cal
400M Run
Bar Facing Burpee-15
Assault Bike-15cal
400M Run
2KB Hang Power Clean-15 (53#)
400M Run
2KB Hang Power Clean-21
PM Training:
6 Sets of:
1 Arm Power Snatch: 3L/3R @80#
2 Sest of: 5 Strict Ring Muscle Ups
