22 veterans a day commit suicide, now you can do something about it. Help Active Heroes raise awareness of this epidemic by participating in the WOD to End Veteran Suicide! The WOD is a hopper workout chosen before the workout and will consist of 22 exercises and 22 reps of each, and at minute 22,…
DetailsStrength
Wendler Press Cycle
Week 4
5 @ 40%
5 @ 50%
5 @ 60%
Then
5 rounds for time of:
Run, 400m
20 Db Snatch Alternating Arms, 50/35 lbs
Buyout
5 x 8 Seated Triceps extensions
5 x 8 Seated Dumbbell Presses
No supersets
Mobility Thursday Thoracic Spine Bretzel Armbar Turkish Getup Then 6 Rounds of: :40 Work and :20 Rest Russian Kettlebell Swings* Wall Balls* *Use the heaviest weight you can perform 40 seconds of unbroken reps. Buyout 3 rounds of :30 work :30 rest of Handstand Holds Chin over Bar or Chest to Bar holds L Seat…
DetailsStrength
Wendler Bench Press Cycle
Week 4
5 @ 40%
5 @ 50%
5 @ 60%
Then
3 rounds for time of:
8 Push Press @ 65%
12 Strict Pull-ups
16 Pistols (Alternating Legs)s
Buyout
Lying Triceps Extension 5 x 8
Bench Press 5 x 8
Do triceps first. No supersets this week
Strength/Skill
Every 2:00 for 8:00
3 Squat Snatch @ 50-60%
Don’t rush, take your time and make these look great.
Then
5 rounds, each round for time, of:
50 Double Unders
10 Overhead Squats, 95/65 lbs
10 Bar Facing Burpees
Buyout
5 x 5 Romanian Deadlift 60-70%
Strength Wendler Squat Cycle Week 4 5 @ 40% 5 @ 50% 5 @ 60% Note: Jim Wendler wrote the deload week for elite powerlifters so 40% for a person who squats 800lbs would still be 320. Light for an 800lb squatter but heavy for most of us. If your max is 185. 40% would…
DetailsStrength Wendler Deadlift Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Dropping the bar is a no rep. Then WORKOUT 4 Complete as many rounds as possible in 5 minutes of: 9 handstand push-ups 6 burpees 3 snatches VARIATIONS Ages 16-17 and 35-54: Men snatch 165 lb. Women snatch 115 lb.…
DetailsStrength Wendler Press Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Then Masters Regional Qualifier Event 1 4 thrusters 1 15-ft. rope ascent 8 thrusters 2 15-ft. rope ascents 12 thrusters 3 15-ft. rope ascents Time cap: 10 minutes VARIATIONS Ages 16-17 and 35-54: Men use 135 lb. Women use 95…
DetailsMobility Thursday
Then
21-15-9 reps, for time of:
Overhead Squat, 115/80 lbs
Toes-to-bar
Buyout
3 rounds of :30 work :30 rest of
Handstand Holds
Chin over Bar or Chest to Bar holds
Strength
Wendler Bench Press Cycle
Week 3
5 @ 75%
3 @ 85%
AMRAP @ 95%
Then
Karabel
10 rounds for time:
3 Snatches (Isabel weight)
15 Wall Ball shots (Karen weight).
Buyout
Lying Triceps Extension 5 x 8
Bench Press 5 x 8
Superset triceps and narrow grip bench press. Do triceps first.
