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 5kg increase each week if your set of 5 is over 170kg. Target 2.5kg each week if your set of 5 is under 170kg

SKILL:

EMOM 5

2-7 hspu (make 2- 7 difficult but doable unbroken)

WOD:

22-16-10 reps

plate overhead lunges 45/25#

ab mat sit ups

80 dbl unders between rounds

POwer Clean + Hang Squat Clean

4×1+1. Each set is 1 Power Clean + 1 Hang Clean. Start at 65% of your 1RM Clean & Jerk. Level load across all sets. Linear progression each week. Target 5kg increase each week if work sets are above 110kg. Target 2.5kg increase each week if work sets are below 110kg.

WOD:

“Fight Gone Bad Style”

Kb swings 53/35#

Deadlift

Ab Mat Sit ups

push ups

Goblet Squats 53/35#

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, total of 3 rounds

1) Front Squat

3×2, 2×1 building

2) Wod

4 rounds

5 push press 165/115

ME unbroken ring dips (scaled narrow pushups)

rest 30sec

5 Strict C2B Pull ups (weighted if possible)

ME Unbroken C2B Pull ups

Rest 2min Between Rounds

3) Back Squat

2×3, 2×4, 2×5, 2×6 Build ech set

rest 60sec between sets

Deadlift 5×2@80%

Skill

EMOM 6

5 PULL UPS/C2B PULL UPS

WOD

3RFT

10 back rack lunges (as close to bodyweight aas possible)

30 kb swings 53/35#

10 deadlifts (same weight asthe lunges)

40 wall balls, partner holds a squat in the bottom position. (air squat, chest up high!)

40 burpees, partner holds barbell loaded with 135/95

40 situps, partner holds a plank

40 dips – partner holds top of the dip position.

40 Pull ups, 45/25 plate above head.

rest 5  minutes

For time:

20 push ups

225/155 pound Deadlift, 30 reps

60 Box jumps, 30 inch box

200 Double-unders

Run 800 meters

Plans for Sunday! The sunday morning class is still on and then whomever wants to go on a hike to University Falls we will be leaving at 10am from the gym! Bring plenty of water, lunch and swimsuit if you want!

Its approximately 2.5 mile hike to the falls.

Take Hwy 49 east of Auburn to Georgetown. Turn left at the stop sign for Main Street. This will turn into Wentworth Springs road. About 14 miles east you will go through the tiny town of Quintette. The trail head is located across the street from the fire house. There is a yellow gate on the North side of the road for an old fire road. This is the trail head. Park on the street.