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WARMUP
2 ROUNDS 250 ROW 10 PEAKS AND VALLEYS 10 LEG RAISE 10 SUPERMAN WOD (Your name here if you improve the most since last time) 8 AMRAP 5 OHS @ 155/95 5 DL @ 155/95 5 PULL-UPS FITNESS/PERFORMANCE 1)4X2 PAUSE FRONT SQUAT @ 70 2)4X1 HI-HANG SNATCH @ 65 3)3X8 RDL
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WARMUP
10 LEG SWINGS - FRONT TO BACK (r/l) 50' LAT SHUFFLE (r/l) 10 LEG SWINGS - SIDE TO SIDE (r/l) 10 SQUATS 50' HIGH KNEES 50' BUTT KICKS FITNESS 1)3x8 DEADLIFT 2)2 ROUNDS; 5 DB SNATCH / DB GOBLET SQUAT 3A)2x10 OVERHEAD PLATE LUNGE 3B)2x10 GLUTE BRIDGE 3C)2x10 V-UPS PERFORMANCE @60 1)5x2 PAUSE FRONT SQUAT 2)5x3+2 SNATCH GRIP PUSH PRESS + SNATCH BALANCE 3A)3x8 SINGLE ARM DB ROW 3B)3x20 RUSSIAN TWISTS WOD 5RFT 200m RUN 11 THRUSTER @ 95/65 11 BURPEE Rest 1:00 WARMUP
7 MIN RUNNING CLOCK 10 PLATE LAT RAISE 10 PLATE FRONT RAISE 10 OH LEG RAISE 10 PLATE SQUAT 10 BACKWARD SPEED LUNGE 10 KANG SQUAT FOAM ROLL REMAINDER TIME FITNESS 1A)3x10 SPLIT SQUAT (r/l) 1B)3x10 SINGLE LEG RDL (r/l) 2)3x6 TGU (r/l) PERFORMANCE 1)4x2 CLEAN & JERK FROM HI HANG 2)4x5 BACK SQUAT 3)3x2 PRESS + PUSH PRESS WOD 4RFT 10 DEADLIFT @ 275/155 50 DOUBLE UNDERS WARMUP
7 MIN RUNNING CLOCK 2 RDS 50' SKIP FOR HEIGHT 50' SIDE SHUFFLE (r/l) 50' BACK PEDAL 50' LAT LUNGE (r/l) FOAM ROLL REMAINDER OF TIME FITNESS 1)4x4 1-1/4 FSQ @ 60 2)4x2+2 HANG POWER CLEAN + PUSH PRESS @ 60 3)2 RDS ; 10 BALL SLAM / 10 BALL SIT-UP / :60 PLANK ON BALL PERFORMANCE @65 1)4x2+2+2 SNATCH HI PULL FROM HANG + HANG POWER SNATCH + OHS 2)4x2+2 HANG CLEAN + PAUSE JERK 3a)3x10 HI-LOW KB CARRY 3b)3x12 SINGLE ARM DB PRESS (6/6) WOD 4 MIN AMRAP 5 PCL (95/65) 5 PUSH-UPS REST 2:00 4 MIN AMRAP 5 PCL (115/75) 5 PUSH-UPS Rest 2:00 4 MIN AMRAP 5 PCL (135/85) 5 PUSH-UPS 3RNFT
10 EMPTY BAR HANG CLEANS 10 STRICT PULL UPS 15 PLANKS TO PUSH UP E2MOM FOR 16 MINUTES/8 SETS, can share bars and go minute after Work up to heaviest 2 of Bear Complex -POWER CLEAN -FRONT SQUAT -PUSH PRESS -BACK SQUAT -PUSH PRESS 15 MINUTES WITH PARTNER, one works, one holds bottom of squat, partner A does 50 double unders, partner B does 40 push ups, etc. so partner B would do 50 double under second round 50 DOUBLE UNDERS 40 HR PUSH UP 30 KB SWINGS (53/35) 20 BURPEES 10 GOBLET SQUAT (53/35) WARMUP
8 MIN DROM MAX-OUT 20 MINUTES TO FIND 5RM 3RM 1RM BACK SQUAT WOD 15 AMRAP 5 PULL-UP 5 BURPEES 5 AIR SQUATS WARMUP
7 MINUTES 10 WALL BALL FOR HEIGHT 10 SIT UPS 20 DOUBLE UNDERS FITNESS & PERFORMANCE 1)EVERY :45 FOR 7 MINUTES 1 CLEAN PULL + 1 HANG CLEAN @ 80 CJ 2)EVERY :45 FOR 7 MINUTES 1 SNATCH PULL + 1 HANG SNATCH @ 80 WOD JACKIE 1000M ROW 50 THRUSTERS (45) 30 PULL UPS WARMUP
400m plate run Then 4 rounds of Cindy FITNESS 1)4x3 FRONT SQUAT 2)4 RDS , 10 RING ROW , 10 RING PUSH-UP PERFORMANCE 1)5x3 DEFICIT DEADLIFT 2)4x2. FSQ + 1 POWER JERK @ 70 CJ WOD 8 ROUNDS :20 HANG CLEAN @ 135/95 :20 REST :20 DOUBLE UNDERS :20 REST WARMUP
4x :30/:30 SINGLE UNDERS / GOBLET SQUATS -single arm barbell rack-pos stretch. (10/10) -single arm barbell rear rack stretch (10/10) FITNESS 1)7x1 HALT POWER CLEAN 2)5x4 BACK SQUAT PERFORMANCE 1) BACKSQUAT -5,5,3,3,1,1,1 2) 5x2 1 MUSCLE SNATCH + 1. SNATCH GRIP SQUAT PRESS WOD 21-15-9-15-21 SA DB GROUND TO OVERHEAD (ahap) SIT-UPS WARMUP
10 ANKLE ROLLS 10 LEG RAISES 3 x JW FITNESS 1)5x2 PSN ; prog 2)5x2 PCL; prog 3)3x3 DEADLIFT; prog PERFORMANCE 1)5x1 PSN + HSN @ 55 2)5x1 PCL + HCL @ 70 3)3x3 DEADLIFT @ 80 WOD 12 AMRAP 12 PUSH-UP 12 SDHP & 95/65 |
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