Strength Wendler Press Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Then Working in teams of two perform a 12 Minute AMRAP of the following 20 Tandem Deadlifts 225/155. 30 You go I go Burpees 20 Med Ball Pass (athletes stand 10 feet apart and pass ball back and…
Wendler Deadlift Cycle Week 3 5 @ 75% 3 @ 85% 1 @ 95% 1 @ 100%+ Then Guess What more Regionals Fun 12-9-6 reps for time of: Muscle-ups Single-arm overhead squats 50/35 Time cap: 11 minutes If Rxing the WOD you can use a 32/24kg kettlebell. The balance isn’t quite the same and…
Strength/Skill Every other Minute For 10 minutes 3 touch and go Clean and Jerks (choose weight but not less than wod) 10 Bar Facing Burpees Then Complete as many reps as possible in 5 Minutes of: Ground to Overhead 135/95 Buyout 30:00 AMRAP with HR @ 150BPM of: With a 20/10# weight vest.* Run 400m…
Strength Wendler Bench Press Cycle Week 3 5 @ 75% 3 @ 85% 1 @ 95% 1 @ 100%+ Then For time: 100-ft. dumbbell overhead walking lunge 100 double-unders 50 wall-ball shots 15-ft. rope climb, 5 ascents 50 wall-ball shots 100 double-unders 100-ft. dumbbell overhead walking lunge Men use an 50-lb. dumbbell and 20-lb ball…
Strength/Skill Every 1:00 for 7:00 (7 rounds)- 3 T&G Power Snatches @ 60% of 1RM Power Snatch No misses and yes pressouts are misses Wear straps if you have them. If you don’t get some. Then 21-15-9 reps for time of: Dumbbell snatches 50/35 Ring dips Time cap: 6 minutes Yes this is a scaled…
Strength/Skill Wendler Squat Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95%* *This isn’t a max effort week BUT since some people (me included) can’t help themselves it’s OK to attempt a 100%+ lift ONLY AFTER a successful 95%. In other words don’t jump from 85% to 100%+ Then 2017 Regionals Event…
Strength Wendler Press Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then As many rounds as possible in 7 minutes of. 7 wallballs 7 Box jumps 7 Pushups Then Baseline 50 Calorie Row 40 Air Squats 30 Abmat Situps 20 Pushups 10 Pull-ups 90% of everyone at the gym did one…
Strength Wendler Deadlift Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then 3 rounds of: 30 Wall Balls 20# (Yes women toss the 20. Women use 9’ targets men use 12’ targets) 20 Pullups Rest 1:00 between rounds Buyout 3 x 10 Straight Leg GHD 3 x 10 Bent Over Rows…
Strength/Skill EMOM 10 Minutes 1 Pause Squat Snatch Start on the floor raise bar to knees, count to three and go. Go heavy but drop weight after any misses or pressouts. Do not exceed 90% of snatch. Then 8 RFT: Row/Runs and Snatches 8 rounds for time of: Row/Run, 200 m 10 Snatches, 75/55 lbs…
Strength Wendler Bench Press Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then 5 rounds of: 1:15 ME (alternating) Pistols* :45 Rest 1:15 ME Burpee Box Jump Overs 24/20″ :45 Rest *If you can’t do pistols with full range of motion without any assistance go to air squats. Record each round…
