BACK SQUAT Work up to 80% of your 1RM Back Squat for a set of 3. Then decrease the weight and perform 2 additional sets of 5 reps. Decrease the weight for 2×5 by 30kg if the set of 3 is above 150kg Decrease the weight for 2×5 by 20kg if the set of 3 […]
In teams of 2 4 Rounds For Time: 50 Overhead Plate Lunges (45# / 25#) 400 Meter Weighted Run Each team of two will use a single plate to complete the workout, passing it back and forth between partners. If, at any time, the plate hits the ground, both partners will be assessed a five […]
POWER SNATCH + 2 LOW HANG SNATCHES Start at 65% of your 1RM Snatch. For the Low Hang Snatch portion, work from below the knee. Never remove the tension from the bar. Focus on relaxing the arms. Target 5kg increase / week if work sets are above 110kg Target 2.5kg increase / week if work […]
TEMPO FRONT SQUAT Start at 70% of your 1RM Front Squat. 3 sec eccentric, 1 sec isometric, 3 sec concentric. Target 5kg increase / week if work sets are above 120kg Target 2.5kg increase / week if work sets are below 120kg 4×3 Skills: Handstand walk/hold/shoulder touches WOD: 200m run 30 kb swings (try to […]
CLEAN + HANG CLEAN & JERK Start at 70% of 1RM C&J. Keep the weight consistent across the work sets. Target 5kg increase / week if work sets are above 100kg Target 2.5kg increase / week if work sets are below 100kg For Shortest Time: Do all 3 rounds – Row 1,000 meters – […]
MILITARY PRESS FROM THE SPLIT JERK POSITION Start at 40% of 1RM C&J. Pause for 3 seconds with the bar locked overhead. After completion of the final rep, recover with the lead foot back and the trail foot up. Target 2kg increase / week if work sets are above 40kg Target 1kg increase / week […]
BACK SQUAT Start at 60% of your 1RM Back Squat. Keep the weight the same across all sets. Target 5kg increase / week if work sets are above 150kg Target 2.5kg increase / week if work sets are below 150kg 4×7 Skill 3xME strict HSPU into kipping hspu without coming off the wall WOD: 15 […]
2 Person Teams (Or 1 person if you are feeling saucy) 5 rounds of: 10 Power Cleans (135/95) 10 Burpees The bar cannot rest on the ground or 5 burpee penalty. Rest 3 Minutes Diane 21-15-9 Deadlifts @ 225/155 Hand Stand Push Ups (HSPU) One person working at a time while the other person holds […]
In teams of 2 complete each exercise starting at 2 reps and increasing by 2 reps each round for 14 mins KB Swings Clean & Jerk 135/95# Wall Balls
SNATCH + 3 HEAVING SNATCH BALANCES Start at 60% of your 1RM Snatch. For the Snatch portion, work from the Power Position. Target 5kg increase / week if work sets are above 110kg Target 2.5kg increase / week if work sets are below 110kg 4×1 “Fat Elizabeth” 15-12-9 of: Power Cleans 155/105# Ring Dips For […]