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A. :
Press in Split Jerk position (5 x 5 @70% of your 1RM strict press) Feet should be positioned in the Split Jerk catch position. Then perform 5 strict presses in that position. We are working our Overhead position in the Jerk. B. : Back Squat to Parallel (5 x 5 at 75% of your 1RM BS) Should be very hard by sets 4/5! If not, go up slightly. No bounce out of the bottom, stop at parallel! C. : 5 Rounds for time: 200 meter plate carry 10 Burpee Box Jump Overs
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A. :
Clean and Jerk (1RM!!!) B.: Death March (3 x 20 (each leg)) C.: Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals. Easiest way to do this is to keep a constant count of each station. Write down the reps after each movement, then add all 4 at the end. A. :
Sotts Press (5x5 @ heaviest weight possible) With a Snatch Grip, sit down into the absolute bottow of the Squat. Then perform strict presses in the bottom of that squat. B.: Every 90 Seconds for 15 minutes (10 sets): 5 Push Press (70/45) 10 Lateral Bar Burpees Post WOD work Tabata Hollow Rocks A. :
Barbell Lunge (4 x 8 (each leg, 16 total)) Bar is in the back rack Should be heavy, but not maximal. B. : Bent Over Row (3 x 10 @ 65 - 75% Clean 1RM) C. : AMRAP in 20 minutes: 50 Double Unders 20 Russian KBS (32/24) <---heavy 15 Wall Ball 200 meter run A.:
BTN Push Press (EMOM 10 minutes, 3 reps @ 80% 1RM Push Press) Should be a bit heavier than the weight you used Monday. B.: Front Squat (6 x 4 @ 85-90% of 1RM) C. : Metcon (4 Rounds for time) Every 6 minutes for 24 minutes: Run 400 m 12 OHS (60/40) 12 Pull ups 12 Box Jumps RX+: OHS (70/45) CTB pull ups 12 Box jump overs Note your time for each round in your score. A. :
Hang Snatch (4 x 2 @ 85-90% 1RM Hang Snatch) B. : Clean Grip Deadlift (EMOM 8 minutes 4 reps @ 110% 1RM Clean) Should be heavier than last week. C: 5 rounds for time: 12 Russian KBS (32/24) 12 Reverse lunges with KB in the Goblet hold Post WOD work Optional work: Tabata Hollow Rocks 3 x 10 Renegade Rows A.:
Push Press (EMOM 10 minutes 3 reps @ 75-80% of 1RM) Should be heavier than last week. B.: Back Squat (5 x 5 @ 85-90%) Should be heavier than last week. C.: AMRAP in 12 min of: 6 Ground to Overhead 9 Handstand Push ups 12 Ring Dips A.1.:
DB Rows (5 x 6 reps) A.2.: GHD Situps (5 x 8-10reps) B.: 5 Rounds for Time 10 Chest-to-Bar Pullups 200m Run A. :
Clean and Jerk (EMOM 8 minutes @85% of 1RM) B. : In teams of 2, alternate tasks to complete as many rounds and reps as possible in 24 minutes of 10 Ground to overhead (60/40) 10 CTB Pull ups 200 meter sprint C. : Death March (3 x 20) **Optional** But don't be a bitch.. Do it.. A. :
Hang Clean (3RM) 10 minutes to find today's 3 rep max Hang Clean. B.: Hang Clean (3 x 3 @80% of A.) C. : Snatch Grip Deadlift (5 x 5 @110% of 1RM Snatch) This should be extremely taxing on your hamstrings and posterior chain. Ensure proper form is maintained, but dont be afraid to test the water. ADD WEIGHT WHEN YOU FEEL GOOD. D. : AMRAP in 10 minutes of : 10 Dumbbell Snatch 10 Hand release push ups 10 V-ups RX+: Dumbbell Weight - Heavy as shit!! At least 30 KG Hand stand push ups GHD sit ups or TTB |
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