Back Squat Work up to 75% for 1 set of 5. Then, 1 Drop set AMRAP. Your drop set should be down 15kg if your set of 5 is over 170kg. Drop 10kg down if your set of 5 is under 170kg. Target a linear progression each week in your heavy set of 5. Target […]
Power Clean + Hang Clean 4 sets of 1+1. After the power clean, lower the bar from the power position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee. Start at 70% of 1 RM Clean and […]
Push Jerk 4×2 Start at 60% of 1 RM Clean and Jerk. Stay at the same weight across all sets. Target a linear progression each week. Target a 5kg increase each week if working sets are above 100kg. Target a 2.5kg increase each week if working sets are below 100kg. Skill: t2b practice/EMOM 5 6-10 […]
Cluster 4×1 at 75% of your 1RM Clean & Jerk. Stay at the same weight for all sets. Linear progression each week. Target a 5kg increase each week if your working sets are above 100kg. Target a 2.5kg increase each week if your working sets are below 100kg. Skill: EMOM 5 2-6 pull ups WOD: […]
Station 1: Max distance sandbag carry in 2 min (bear hug carry only) Station 2: Max bench press @ BW for men/ 65% BW for women in 2min Station 3: Max distance farmers carry in 2 min 155/105# per hand
Teams of 3 For total time: 75 ab mat sit-ups, each 125 hand release push-ups, total (one athlete working at a time) 60 hang power cleans, total (155 / 105lb.) (1 athlete working at a time)
Front squat 4×2 Start at 80% of 1 RM. Stay at the same weight for all sets. Target a linear progression each week. Target 10 kg each week if work sets are above 120 kg. Target 5 kg increase each week if work sets are below 120 kg. Skill HSPU EMOM 5 2-5 reps WOD: […]
BTN Push Jerk + OHS Each set is 1 Push Jerk + 2 OHS. 4 sets @ 75% of your 1RM Clean & Jerk. Stay at the same weight for all sets. Linear progression each week. Target a 10kg increase each week if your working sets are above 130kg. Target a 5kg increase each week […]
Back Squat Work up to 75% for 1 set of 5. Then, 1 Drop set AMRAP. Your drop set should be down 15kg if your set of 5 is over 170kg. Drop 10kg down if your set of 5 is under 170kg. Target a linear progression each week in your heavy set of 5. Target […]
POwer CLean + Hang Clean 4 sets of 1+1. After the power clean, lower the bar from the power position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee. Start at 70% of 1 RM Clean and […]