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…
Strength/Skill
EMOM 10 Minutes
1 3 Position Squat Snatch, 60% 1RM
Then
5 rounds of:
Run 400m
20 Dumbbell Snatches (full squat – alternating) 50/35#
Buyout
Mobilize anything that’s sore or hurts (trainers please lead this buyout ask us if you need some structure)
Strength Wendler Bench Press Cycle Week 4 5 @ 40% 5 @ 50% 5 @ 60% Then 21-15-9 reps, for time of: Sumo Deadlift High-pull, 95/65 lbs Knees to Elbows Buyout Narrow Grip Bench Press 4 x 8* *pause on the chest and keep weight around 60% Aerobic Capacity Buyout 4 rounds with HR @…
Strength/Skill Every 1 min for 10 mins do: 3 Squat Cleans, 60% 1RM 3 Split Jerks, 60% 1RM Then (compare to 4/19/16) 3 RFT: Clean & Jerks and Double Unders 3 rounds for time of: 10 Clean & Jerks, 135/95 lbs 50 Double Unders Buyout 3 x 10 Straight Leg GHD 3 x 10 Bent…
Deload Week. Note workouts are still hard but deload means lighter loads AND lower intensity Strength Wendler Squat Cycle Week 4 5 @ 40% 5 @ 50% 5 @ 60% Then 25 Minute AMRAP Keep HR @ or under 150 BPM of: Row 1k or run 800 15 OHS 95/65# 15 TTB Buyout 4 x 8…
Strength Wendler Press Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Then Tailpipes A tailpipe is a partner wod that consists of 3 rounds of alternating cardio for one partner while the second does a static hold. We will do the following 3 and based upon survey the class will create the third…
