Strength Wendler Deadlift Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then For time: Working with a partner 60 Shoulder-to-Overheads, 95/65 lbs 60 Power Snatches, 95/65 lbs 60 Box Jumps, 30/24 in 60 Sumo Deadlift High-pulls, 95/65 lbs Buyout 4 x 5-8 Good Mornings @ 30% of squat max 4 x…
Strength Wendler Press Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then Elizabeth (Yes this is the original classic benchmark with squat not power cleans) 21-15-9 reps, for time of: Squat Clean, 135/95 lbs Ring Dips* *No bands on rings. ROM standard is rings to biceps. If you can’t do the…
Mobility Thursday Shoulders. If you have any issues with a bar overhead you need to be here. Then Fast n Furious 3min AMRAP of the following: 400m run – max pull-ups 400m run – max American kb swings, 24/16 400m run – max pushups 400m run – max situps 400m run – max double unders…
Strength
Wendler Bench Press Cycle
Week 2
3 @ 70%
3 @ 80%
AMRAP @ 90%
Then
Run, 800m
20 Toes-to-bars
10 Power Cleans, 185/125 lbs
20 Toes-to-bars
Run, 800m
Buyout
Lying Triceps Extension 5 x 10
Bench Press 5 x 10
Superset triceps and bench press. Do triceps first.
Strength/Skill Every 2 mins for 12 mins: 3 Squat Clean and Split Jerk, 75% 1RM (It’s every 2 minutes so take your time and make each rep look great. No misses and pressouts are misses.) Then Complete as many rounds as possible in 20 mins of: 75 Wall Balls, 20/14 lbs Run, 200 m 25…
Strength
Wendler Squat Cycle
Week 2
3 @ 70%
3 @ 80%
AMRAP @ 90%
Then
3 rounds for time of:
3 Rope Climbs, 15 ft
12 Double Dumbbell Thrusters, 50/35 lbs or Kettlebells 24/16
15 Burpee Box Jump Overs, 24/20
Rest 2 mins
Buyout
Squat 5 x 5 @ 70%
Strength Wendler Deadlift Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% Then Partner WOD 15 min AMRAP 20 Deadlift (115/75) 20 Hang Power Clean (115/75) 20 Front Squat (115/75) 20 Push Press (115/75) 20 Back Squat (115/75) Buyout 4 x 5-8 Good Mornings @ 30% of squat max 4 x 5-8…
Strength Wendler Press Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% Then Complete as many rounds as possible in 13 mins of: 10 Strict Toes To Bars 15 Box Jumps, 24/20 in 40 Double Unders Buyout 5 x 8 Superset Seated Triceps extensions with Seated Dumbbell Presses (A superset is one…
Mobility Thursday Then As many rounds as possible 7 minutes of 3 power cleans 155/105 10 Bar Facing Burpees Buyout 4 rounds of :30 work: 30 rest of: Handstand Holds L Seats (boxes, rings or pullup bar if you have ring muscle-ups you must muscle up before the hold) Chin over Bar or Chest to Bar…
Strength
Wendler Bench Press Cycle
Week 1
5 @ 65%
5 @ 75%
AMRAP @ 85%
Then
21-18-15-12-9-6-3 reps, for time of:
Medicine Ball Clean, 20/14 lbs*
Push-up (hand release)
Rx+ = 30/20 lbs
Buyout
Lying Triceps Extension 5 x 10
Bench Press 5 x 8 @ 60%
Do triceps first and do them heavy.
