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…
Strength Wendler Deadlift Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Then (main site wod 4/3/17) 6-9-12-9-6 reps, for time of: Burpee Over Bar Front Squat, 185/135 lbs* Chest-to-bar Pull-up *Yes I know your legs are sore from the week. Remember there are the weights that you CAN lift, the weights…
Strength/Skill EMOM 10 Minutes 3 Clean and Jerks 135/95 5 Bar Facing Burpees (note: not alternating) Then (compare to 4/13/16) Complete as many rounds as possible in 15 mins of: Run, 400m 5 Squat Cleans, 185/125 lbs Handstand Walk, 50 ft Buyout Alternating Dumbbell or Kettlebell Press. 5 x 10 Use two dumbbells or kettlebells…
Strength
Wendler Bench Press Cycle Week 3
5 @ 75%
3 @ 85%
AMRAP @ 95%
Then
Cindy
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Buyout
Bench Press 4 x 8
Strength/Skill Take 15 Minutes to determine 3 rep me power clean. (NOTE: 3 rep and 1 rep are very different things.) Then (compare to 4/13/16) As many reps in 12 mins as you can of: Box Jump, 30/24 in, 1 min Sumo Deadlift High-pull, 115/85 lbs, 1 min Box Jump, 30/24 in, 2 mins Sumo…
