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.
Strength/Skill Every 2 mins for 10 mins: 3 Squat Snatches, 70% 1RM (It’s every 2 minutes so take your time and make each rep look great. No misses and pressouts are misses.) Then CrossFit Games Open 12.2 As many reps in 10 mins as you can of: 30 Snatches, 75/45 lbs 30 Snatches, 135/75 lbs…
Strength Wendler Squat Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% (The magic of the Wendler cycles is not stopping a 5 (or 3 or 2 or 1) but doing as many reps as possible on the last set. In this case, amrap means one rep shy of failure, or, if…
30 min AMRAP (Partner)
400m run (both run, carry wall ball/switch as needed)
40 goblet squat (24kg/16kg)
40 Wall-ball Abmat Sit-Ups (20/14)
40 Pull-ups
While one person works the other person hold the wall ball. If you drop wall ball at any time both partners do 5 burpees before continuing.
Strength/Skill Deadlift 5 x 10 @ 60% These should be all touch and go with no dropping of the bar. Then Complete as many rounds as possible in 15 mins of: 10 Strict Toes To Bars 15 Box Jumps, 24/20 in 40 Split Jumps Buyout 5 x 10 Seated machine rows or pulldowns 5 x…
Mobility Thursday Today is Mobility Thursday. Trainers choice of mobility exercises. Then 3 rounds for time of: 30 Wall Balls* Run, 400 m *Choose Weight (Remember this is a deload week so grabbing a smaller med ball might be a better choice than a bigger one) Capacity Buyout Complete as many rounds as possible in…
First
Helen’s Russian Cousin
3 rounds for time of:
Run, 400m*
21 Russian Kettlebell Swings, 32/24kg
12 Pull-ups
*We will run outside weather permitting. Otherwise, 400m is approximately 1300 feet which we will mark off with cones on the gym floor.
Buyout
Bench Press 5 x 10 @ 60%
Lying Triceps Extension 5 x 10
