Pull-ups & more for midweek!
WEDNESDAY Strength Strict Pull-ups [Video] Complete 5 Sets of 10 Strict Pull-ups.
Conditioning With a 15 Minute Time Cap: 100 Push-ups 100 AbMat Sit-ups 50 Calorie Row 50 Ring Rows
Strict Pull-ups
Tuesday, April 25, 2017
Tuesday brings Strength work & some more great Conditioning!
TUESDAY Strength Deadlift [Video] Shoulder Press [Video]
5 Supersets Of: • 5 Deadlifts (65-75% of 1rep) • 5 Strict Shoulder Press (65-75% of 1rep)
Conditioning For Time: 12-9-6-3 Reps Of: Clean & Jerk or Snatch (#135/95) Complete 50 Double Unders after each set of C&J/Snatch
The Snatch
Monday, April 24, 2017
Back Squats and Conditioning for Monday!
MONDAY Strength Back Squat [Video] Complete 5 sets of 3 Back Squats at 75-80% of 1rep.
Conditioning
In 15 Minutes:
80 Alternating Dumbbell Snatch (#50/35)
Run 600 meters
40 Bar Facing Burpees
20 Muscle-ups (Scaled: 40 Pull-ups)
Back Squats
Sunday, April 23, 2017
Sunday Funday!
SUNDAY Partner Workout AMRAP in 20 Minutes: • 10 Russian Kettlebell Swings (#55/35) • 10 Push Jerks (#115/75) • 10 Goblet Lunges (#55/35)
* Switch off exercises throughout the AMRAP.
Rest 5 Minutes
Run 2000 meters, switching off every 200 meters
Saturday, April 22, 2017
Saturday Partner WOD!
SATURDAY Partner Workout 3 Rounds Of: • 40 Box Jump Overs (24"/20") • 40 Power Snatch (#95/65) • 40 Pull-ups
* Every 2 minutes, perform 5 Burpees each.
Friday, April 21, 2017
Clean/Snatch Complex and more for Friday!
FRIDAY Strength Pick One: Squat Clean or Squat Snatch Complete 8 Sets of 3-Position Clean or Snatch @65-75% of max (1 Set = Floor + Below Knee Hang + Above Knee Hang)
Conditioning 15-12-9 Reps For Time: • Wall Ball Shots (#20/15) • Toes to Bar • Thrusters (#75/55)
Snatch Positions
Thursday, April 20, 2017
Back Squats and Conditioning for Thursday!
THURSDAY Strength Back Squat [Video] Complete 5 sets of 5 Back Squats at 70% of 1rep.
Conditioning For Time: Row 500 meters 30 Body Weight Bench Press Row 500 meters 60 Hand Release Push-ups Row 500 meters 30 Dips (any style)
Back Squats
Wednesday, April 19, 2017
Pull-ups & some speed work for midweek!
WEDNESDAY Strength Strict Pull-ups [Video] 5 Sets of 10 Strict Pull-ups
Conditioning 6 Rounds For Total Time: • 120ft Sprints (30ft x 4) • 12 Airdyne Calorie Sprints • 12 Row Calorie Sprints • Rest 2 Minutes
Strict Pull-ups
Tuesday, April 18, 2017
Tuesday brings Deadlifts and some more great Conditioning!
TUESDAY Strength Deadlift [Video] Shoulder Press [Video]
5 Supersets Of: • 5 Deadlifts (65-75% of 1rep) • 5 Strict Shoulder Press (65-75% of 1rep)
Conditioning AMRAP in 15 Minutes: • 10 Push Press (#95/65 Rx; HSPU for Rx+) • 15 Front Rack Walking Lunges (#95/65 Rx; #115/80 Rx+) • 10 Toes to Bar • Run 200 meters
The Deadlift
Monday, April 17, 2017
Back Squats and Conditioning for Monday!
MONDAY Strength Back Squat [Video] Complete 5 sets of 3 Back Squats at 75-80% of 1rep. Add #5-10 from last week.
Conditioning AMRAP in 20 Minutes: • Run 200 meters • 5 Power Cleans • 10 Lateral Barbell Burpees • 15 Wall Ball Shots (#30/20)
* Chose your PC weight: Men: #165/185/205 Women: #105/115/125
Back Squats