Strength/Skill Every 2:00 for 8:00- 5 T&G Power Clean & Push Jerks Start light and work as heavy as possible. No misses. Pressouts are misses. Then 5 rounds of: 5 Strict HSPU* 150′ Shuttle Run (50′ sections – all out sprint) 10 TTB *Scale HSPU to Push press @ 80% of max Buyout 3 x…
Strength Wendler Squat Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then With absolute 20 minute time limit: Run 200m 21 Thrusters 75/55# 21 Burpees Over Bar Run 200m 15 Thrusters 95/65# 15 Burpees Over Bar Run 200m 9 Thrusters 135/95# 9 Burpees Over Bar Rx+= 115/75, 155/105, 185/135. Bar must…
Strength Wendler Deadlift Cycle Week 1 5 @ 65% 5 @ 750% AMRAP @ 85% Then Diane 21-15-9 reps, for time of: Deadlift, 225/155 lbs* Handstand Push-up (DO NOT EXCEED 70% OF 1 REP MAX DEADLIFT. SCALING TO A LIGHTER LOAD AND STANDARD OR RING PUSHUPS IS A FAR MORE DIFFICULT WORKOUT METABOLICALLY SPEAKING FOR…
Strength Wendler Press Cycle Week 1 5 @ 65% 5 @ 750% AMRAP @ 85% Then For time (20 min cap): —Rx— Read closely Rx teams! *2 mile run 10 ring muscle ups 100 pull ups 10 ring muscle ups 200 push ups 10 ring muscle ups 300 air squats 10 ring muscle ups —Scaled—…
Strength/Skill Every other minute for 12 minutes 3 Clusters Work up to max effort for the set. Drop weight on the last set or after any miss. Then Randy 75 Snatch 75/55 Please don’t drop bars. We love Randy but Randy usually comes at the expense of 5 or 6 10 and 15 pound plates…
Strength Wendler Bench Press Cycle Week 1 5 @ 65% 5 @ 750% AMRAP @ 85% WOD 1) 3 rounds for time of: 8 HSPU 12 C2B Pullups 16 Pistols (alternating) (Section 1 has an absolute 15 minute time limit) *As soon as #1 is complete, start #2. 2) 5:00 Max Calories Row. (if the…
Strength/Skill Alternating Emom for 10 Minutes :30 Knees To Elbow :30 Strict Pull-up Then 5 rounds of: 50 Double Unders 10 OHS 95/65# 10 Bar Facing Burpees Rest 1:00 between rounds Each round is all out. Record each round individually. This is a repeatability test not a test of how well you can pace yourself…
New Power Lifts Cycle. It get heavy for another month (well I mean really heavy we lift kinda heavy all the time right?) then its prep for the Summer Swole-Stice. Do you have a teammate yet? CHECK OUT THE SUMMER SWOLE-STICE SITE Strength Wendler Squat Cycle Week 1 5 @ 65% 5 @ 750% AMRAP…
Working in teams of 2 300 Double Unders (Switch after any miss or when desired must finish all doubles before moving to the bar) Ground to Overhead 15000/12000 (pick weight but choose wisely. Perform in a you go I go fashion one rep at a time) 300 Double Unders Buyout (or WOD 2) Coe 10 rounds…
Strength Wendler Deadlift Cycle Week 4 5 @ 40% 5 @ 50% 5 @ 60% Then Jackie Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups Buyout Tempo Pull Ups or bar rows 3×5 3 seconds up 3 seconds hold 3 seconds down. If you can’t do these strict in a full hang go to…
