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…
Strength/Skill Wendler Deadlift Cycle Week 4 5 x 40% 5 x 50% 5 x 60% Then 5 rounds for time of: Run, 400m 13 Back Squats, 1x bodyweight Bar can come from the rack or Rx+=floor This is a repeat of a workout from about a year ago. I have no idea why I programmed…
Strength/Skill Every 1 min, for 10 minutes alternating between: 3 Cleans from the power position 10 Box Jumps Then 5 rounds of: :45 ME Double-Unders :15 Rest :45 ME DB OHS (either left or right arm for the full interval) 50/35# :15 Rest :45 ME DB OHS (other arm) 50/35# :15 Rest :45 Max Distance…
Wendler Bench Press Cycle Week 4
5 x 40%
5 x 50%
5 x 60%
Then
3 rounds for time of:
20 Wall Balls, 20/14 lbs, 10/9 ft
20 Sumo Deadlift High-pulls, 75/55 lbs
20 Box Jumps, 24/20 in
20 Push Press, 75/55 lbs
Buyout
300 reps banded Triceps.
Strength/Skill Every 1 min, for 10 minutes alternating between: 3 Snatches from the power position And 10 Bar Facing Burpees No pressouts and keep shoulders behind the bar in the dip. If either shoulders are moving forward OR you’re pressing out the bar you need to drop weight. If you have straps wear them.…
Strength/Skill Wendler Squat Cycle Week 4 5 x 40% 5 x 50% 5 x 60% (Note 40% is very light for non-elite lifers. So three working sets for most of us might be more appropriate. Please don’t rush these and not that them seriously because they’re light. Approach these deload weights with the same mental and physical concentration you…
Wendler Press Cycle Week 3
5 x 75%
3 x 85%
AMRAP @ 95%
Then
7 Minute Amrap
7 Deadlifts 225/155
7 HSPU
Rest Exactly 5 Minutes
7 Minute Amrap
30 Double Unders
30 Ab Mat Situps
Rest Exactly 5 Minutes
Fran*
21-15-9
Thrusters 95/65
Pull-ups
*Absolute 10 Minute Time Limit
