Strength/Skill Wendler Squat Cycle Week 3 5 x 75% 3 x 85% AMRAP x 95% Remember the goal isn’t to get a one rep max but to do at least one rep at 95% and even better 2 or 3! If you ever get a chance to read 5-3-1 by Jim Wendler, Mr. Wendler differentiates…
DetailsHappy Veterans Day Wendler Press Cycle Week 2 3 x 70% 3 x 80% AMRAP x 90% Then The Three Wise Men “Jeremy” Complete as many rounds as possible in 4 mins of: 5 Hang Squat Snatches, 135/95 lbs 10 Burpee Over Bars Rest 2 mins then “Ben” “Ben” Complete as many rounds as possible in…
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Wendler Deadlift Cycle Week 2
3 x 70%
3 x 80%
AMRAP x 90%
Then
For time:
75 Bar Facing Burpees
50 TTB
25 Power Snatches 135/95#
Buyout
Go for a run or a row and make it long and easy
Strength/Skill Every 2:00 for 12:00 2 Clean pulls + 2 Touch and Go Squat Clean + 1 Split Jerk Do not bend elbows at any time during the clean pull. If you’re throwing the bar way forward you’re most likely doing a pelvic thrust with the hips finishing forward of the shoulders and feet. Also…
DetailsWednesday Strength/Skill Wendler Bench Press Cycle Week 2 3 x 70% 3 x 80% AMRAP x 90% Then With an 18:00 cap. 12-9-6-9-12: Row for Calories HSPU Thrusters 95/65# Perform 50 Double Unders after each round. (Scale HSPU to HR Pushups not feet on box. If it looks like you aren’t going to finish scale…
DetailsStrength/Skill Every 2:00 for 12:00 2 Snatch High Pulls + 2 Touch and Go Squat Snatch + 2 Overhead Squats Go as heavy as you can as long as lockouts are awesome. In other words, if the bar is gingerly floating into the lockout you need to either get way more aggressive in locking the…
DetailsStrength/Skill Wendler Squat Cycle Week 2 3 x 70% 3 x 80% AMRAP x 90%* *If you get less than 3 on the last set your presumed max is too high. If it’s 4,5 or more your presumed max is too low. Use the following formula to create a new presumed max based on the…
DetailsWendler Press Cycle Week 1 5 x 65% 5 x 75% AMRAP x 85% Then Barbells For Boobs October Reward Challenge #5 Working in teams 2 Row 23,080m Each person must only row 1,000 at a time while the other must complete one round of the following 3 Ring Muscle-ups 4 Squat Cleans 135/95 4…
DetailsStrength/Skill Wendler Deadlift Cycle Week 1 5 x 65% 5 x 75% AMRAP x 85% Then 3 rounds for time of: 15 Thrusters 135/95# 20 TTB 30 Abmat Situps* *Rx+ 20 GHD Situps Unless you’re really experienced at ghd situps a wod isn’t the place to learn them. Ask your trainer to show you as part of the buyout, not…
DetailsStrength/Skill Every 1 min, for 10 minutes alternating between: 3 Power Cleans + One Split Jerk And 10 Box Jumps Then For time: 60 Calorie Row 30 Power Cleans 155/105#* Rx+ = 30 Power Cleans 185/125# Don’t do Rx + if the extra weight will take you over 4 minutes for the clean section. Heavy…
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