082014

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Bench 5×2 80%

Close grip Bench 2×1-3 heavy

WOD

30 pull ups

10 ohs 135/95

20 pull ups

8 ohs

10 pull ups

6 ohs

Row 1k

 

Core: tabata plank use weight if you can

081914

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Clean and jerk 2×3 @ 85%

Then 5×1 @ 87%

 

Push press 7×3 @ 75%

Front squat

6×3@ 88%

Wod

500m row

10 power  cleans 185/115#

400m row

8 power cleans

300m row

6 power cleans

200m row

4 power cleans

100m row

2 power cleans

300m row

081914

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Power Clean

Emom 12

3 @ 65%

WOD

ascending ladder

1 back rack lunge 135/95#

1 box jump over 24/20

1 sprint (length of gym)

2 back rack lunges

2 box jump overs

2 shuttle sprints (length of gym)

And so on( going up by 1 each round for 12 min getting as far as possible)

081814

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Snatch 5×2 @ 75% & 5×2 @80%

Snatch Push Press 5×3 @ 80%

Back Squat EMOM 12

3@75%

Clean RDL’S (knees almost locked but not fully)

3X5 @ 120% OF CLEAN

Wod

10 weighted pistols 53/35#

10 strict deficit hspu 45s/25s

10 weighted pistols

15 kipping deficit hspu

20 normal pistols

25 kipping hspu (no deficit)

081814

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Squat 6×3 @ 70%

EMOM 6

6 C2B PULL UPS OR PULLUPS (make it hard if 6oucan do strict do strict)

WOD

3 rounds

20 unbroken kb swings

30 burpees

30 abmat situps

Sunday Funday

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“Re-laying”

Teams of 3 farmers carry relay x 4 min for max distance

Then each team gets 2 wall balls And 1 barbell (for clean and jerks) and does max reps at each station for 3 min

 

Core: 12 tgu 6/side heavy as possible

081514

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Power Snatch 12×3 @60%

WOD:

 

21-15-9

Wall balls 20/14

Box jumps 24/20

Rest 3 min

21-15-9

Burpees

T2b