Wednesday Strength/Skill Wendler Bench Press Cycle Week 2 3 x 70% 3 x 80% AMRAP x 90% Then With an 18:00 cap. 12-9-6-9-12: Row for Calories HSPU Thrusters 95/65# Perform 50 Double Unders after each round. (Scale HSPU to HR Pushups not feet on box. If it looks like you aren’t going to finish scale…
Strength/Skill Every 2:00 for 12:00 2 Snatch High Pulls + 2 Touch and Go Squat Snatch + 2 Overhead Squats Go as heavy as you can as long as lockouts are awesome. In other words, if the bar is gingerly floating into the lockout you need to either get way more aggressive in locking the…
Strength/Skill Wendler Squat Cycle Week 2 3 x 70% 3 x 80% AMRAP x 90%* *If you get less than 3 on the last set your presumed max is too high. If it’s 4,5 or more your presumed max is too low. Use the following formula to create a new presumed max based on the…
Wendler Press Cycle Week 1 5 x 65% 5 x 75% AMRAP x 85% Then Barbells For Boobs October Reward Challenge #5 Working in teams 2 Row 23,080m Each person must only row 1,000 at a time while the other must complete one round of the following 3 Ring Muscle-ups 4 Squat Cleans 135/95 4…
Strength/Skill Wendler Deadlift Cycle Week 1 5 x 65% 5 x 75% AMRAP x 85% Then 3 rounds for time of: 15 Thrusters 135/95# 20 TTB 30 Abmat Situps* *Rx+ 20 GHD Situps Unless you’re really experienced at ghd situps a wod isn’t the place to learn them. Ask your trainer to show you as part of the buyout, not…
Strength/Skill Every 1 min, for 10 minutes alternating between: 3 Power Cleans + One Split Jerk And 10 Box Jumps Then For time: 60 Calorie Row 30 Power Cleans 155/105#* Rx+ = 30 Power Cleans 185/125# Don’t do Rx + if the extra weight will take you over 4 minutes for the clean section. Heavy…
Strength/Skill Wendler Bench Press Cycle Week 1 5 x 65% 5 x 75% AMRAP x 85% Then Helen 3 rounds for time of: Run, 400m 21 Kettlebell Swings, 24/16kg 12 Pull-ups Buyout 5 x 8 Lying triceps press Examples of lying triceps press include but are not limited to. Skull Crushers with straight or ez curl…
Strength/Skill Every 1 min, for 10 minutes alternating between: 3 Snatches And 10 Bar Facing Burpees Then 4 Minutes ME Snatch 135/95 1 Minute Rest 4 Minutes ME Burpees 1 Minute Rest 4 Minutes ME Snatch 135/95 Buyout 4 x 5-8 Weighted Straight Leg GHD 4 x 5-8 Bent Over Rows @ 60-80% of power…
Strength/Skill Wendler Squat Cycle Week 1 5 x 65% 5 x 75% AMRAP x 85% Then Complete as many rounds as possible in 7 mins of: 5 Sumo Deadlift High-pulls, 95/65 lbs 5 Hand Release Push-ups Buyout Tempo Back Squats 4 x 5 @ 60%* *Three counts down, hold three at the bottom and…
Wendler Press Cycle Week 4 5 x 40% 5 x 50% 5 x 60% Then Barbells for Boobs Challenge Workout week 4 3 Rounds For Time of the following: 10 Bar Muscle-ups 13 Thrusters 135/95 20 Box Jump Overs (This is obviously an elite workout with muscle-ups, heavy thrusters, and box jump overs. The box…
