| Weightlifting/Strength
Every 2:00 for for 10:00 3 Overhead Squats *starting @ 70% of 1RM |
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| Conditioning
“Nancy” 5 Rounds for time 400m Run 15 Overhead Squats 95/65#, 43/30kg Time Domain: 11:00-15:00 Time Cap: 18:00 |
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In Teams of 2:
COMPLETE 1,000 REPS FOR TIME:
Row
Sit-Ups
DB Push Press
KB Sumo Deadlift High-Pulls
Rules of this workout:
1.) You can break it up into ANY rep scheme you like. 2.) You must complete a minimum of 100 reps of EACH movement. After that, you can do whatever you like to reach the 1000 rep mark. For example, you could do 100 of each and then do the next 600 reps (cals) at just the Rower station… Prob not the best idea, but it is an option 😉 3.) ONLY 1 athlete can work at a time.
Time CAP: 40min.
Metcon (AMRAP – Rounds)
4 Rounds: (0-2min.)
30 Cal Row (2-4min.)
2 Rounds:
5 Burpees
10 DB Lunges 35/25s+ 15 Air Squats
(4-6min.)
30/20 Row
(6-8min.)
30 KB Russian Swings 70/53lb.
(8-9min.)
Rest
*Feel free to try 45/35s on the DB Lunges.
| Conditioning
“Andrew Jackson” 20:00 AMRAP 12 Burpee Box Jump Over 24/20″ 8/6 Ring Muscle-up 6 Power Cleans 185/125#, 84/57kg Goal: 5+ Rounds |
For Time
30-20-10
DB Push Press
Sit-ups
Jumping Lunge
Rest 2 min
10-20-30
DB Push press
Alt. V-ups
Squat
Finisher:
2 Rounds
20 Plate Good Morning
20 Plate OH Press
STRENGTH
E2MOM 10
Strict Press 1×5 at 70% 1RM
Strict Press 1×4 at 75% 1RM
Strict Press 1×3 at 80% 1RM
Strict Press 1×2 at 85% 1RM
Strict Press 1×1 at 90% 1RM
WOD
3 rounds, each round for time, of:
10 Pull-ups
10 Power Snatches, (115/75)
8 Chest-to-bar Pull-ups
8 Power Snatches
6 Bar Muscle-ups
6 Power Snatches
Rest 3 mins between each round.
Mobility:
Coaches Pick
8 min
Glutes
Quads
Abs
Every 3 min x4
12 Burpee
12 Side Lunge
15 RKS
In Remaining time; Max Mtn Climbers
*score is the total mtn climbers from all rounds
ACTIVE RECOVERY
AMRAP 8:
10 DB Bent Over Row
10 DB Hammer Curls
10 DB Overhead Tricep Extensions
WOD
Each for distance:
4 rounds of:
Bike, 2 mins
Rest 30 secs
Bike, 1:30
Rest 30 secs
Bike, 1 min
Rest 2 mins
Accessory
4 Sets
15 SA DB Sit-up
15 DB Goblet Squat
15 DB upright Row
15 Min EMOM
1: 15 MB Thrusters
2: 100 Singles/ 50 Dubs
3: 14 Hollow Rocks
STRENGTH
Bench Press
3RM
WOD
Every 4 mins for 24 mins, alternating between:
1x [ 400m Run + 15 Floor Press, 50/35 ]
1x [500/400 m Row + 15 Strict HSPU ]
HIIT
8 sets
150m Row
Rest :30
4 Rounds
12/12 SA KB seated press
12 UP/Downs
12/12 KB SL DL