010815

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Max Distance HSW in 2 min

rest as needed

Max Weight Farmers carry 50′ no drops

rest as needed

2k row (time trail)

rest as needed

1 mile run (time trail)

010815

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1 Front Squat + 1 Thruster

4×1+1. Each set is 1 Front Squat + 1 Thruster. Start at 65% of your 1RM Front Squat. Level load across all sets. Linear progression each week. Target 10kg increase each week if work sets are above 120kg. Target 5kg increase each week if work sets are below 120kg.
Back Squat
4×3. Start at 70% of your 1RM Back Squat. Level load across all sets. Linear progression each week. Target 5kg increase each week if work sets are above 150kg. Target 2.5kg increase each week if work sets are below 150kg.
WOD:
2k row
rest 2 min
4 rounds
20 kb swings
20 ab mat sit ups
20 front rack kb lunges (10 per arm)

010715

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Snatch + Power Snatch Cycling

Build to a single in the Snatch at 85% of your 1RM. Then drop the weight for Power Snatch Cycling. For the first down set, load a weight at 50% of today’s Snatch single and perform 5 touch and go reps. For the second down set, lower the weight an additional 5kg and perform as many reps as possible in 30 seconds.
WOD:

3 rounds for time of:

 

5 Clean & Jerks 135/95#

10 OHS 135/95#

20 C2B Pull-ups

010615

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4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds

 

WOD:
500m row
15 front squats 115/85#
15 shoulder to overhead
500m row
rest 2 min
2:00 min amrap (all out)
6 power snatches 115/85#
12 box jumps 24/20
rest 2 min
100 burpees for time

010615

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BOX SQUATS

4×3. Touch and go reps. Start at 75% of your 1RM Back Squat. Level load across all sets. Descend at a measured pace and anticipate the box. Touch down and explode back up. Linear progression each week. Target 10kg increase each week if work sets are above 150kg. Target 5kg increase each week if work sets are below 150kg.
STIFF LEGGED DEADLIFT
3×8. Start at 60% of your 1RM Deadlift. Level load across all sets. Linear progression each week. Target 5kg increase each week if work sets are above 100kg. Target 2.5kg increase each week if work sets are below 100kg.
WOD:

500m row
15 front squats 115/85#
15 shoulder to overhead
500m row
rest 2 min
2:00 min amrap (all out)
6 power snatches 115/85#
12 box jumps 24/20

010515

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CLEAN & JERK

5×1. Start at 85% of your 1RM C&J. Level load across all sets. Linear progression each week. Target 5kg increase each week if work sets are above 100kg. Target 2.5kg increase each week if work sets are below 100kg. You must make 4/5 lifts to increase weight next week.

WOD:

For time:

150 dbl unders

50 wall balls

100 dbl unders

25 power cleans 135/95#

50 dbl unders