Category Archives: Uncategorized

Tuesday Deadlift 2×8@40% 3×8@50% 5×8@60% MetCon 75 wallballs 20/14 400m run 30 alternating DB snatch 35/25 For Time 15 min cap

Monday Front squat/OH Squat Build up to a 3 rep max 10-10-3-3-3-3-3-3 MetCon 4 rounds 20 push press 90/65 50 double unders 15 min Cap

Friday Back Squat 5×8@50% 2×8@60% 1×8@70% 1×8@80% Conditioning 3 SDLHP 95/65 3 OTB burpees 6 SDLHP 95/65 6 OTB burpees 9 SDLHP 95/65 9 OTB burpees 12 SDLHP 95/65 12 OTB burpees 15 SDLHP 95/65 15 OTB burpees Comp = 115/75

Thursday Push press / strict press 2×10@60% 2×8@70% 2×6@75% 2×4@80% 2×2@85% Conditioning 250m run 16 kb snatch 53/35 8 toes to bar 10 minute AMRAP

Wednesday Deadlifts 5×8@50% 2×8@60% 1×8@70% 1×8@80% Conditioning Randy 75 snatches for time @75/55 Immediately followed by max number double unders. 9 min time cap. Remaining time is utilized for double unders!

Tuesday Front/OH Squat 3×8@60% 3×6@65% 2×4@70% 2×2@75% 3 second pause at the bottom of all squats! Conditioning 5 Rounds 5 pull-ups 5 HSPUs 10 DB push press 30-35/20-25 10 DB deadlifts

Monday Bench Press 5×8@50% 2×8@60% 1×8@70% 1×8@80% MetCon 5 rounds 100 m run 10 ring dips 10 box jumps

Friday Push press / push Jerk @70% of 1RM Every 90s complete and increased get ladder of squats. MetCon 50 Russian kb swings 53/35 10 HSPUs 50 Russian kb swings 53/35 10 pistols 2 rounds Hero Wod (6:30p) T.U.P. 15-12-9-6-3 Power cleans 135/95 Pull-ups Front squats 135/95 Pull-ups

Thursday Deadlift 1×8@50% 1×8@60% 2×8@65% 2×8@67.5% 4×8@72.5% MetCon 3 power snatch 95/65 6 push-ups 9 air squats 6 rounds

Wednesday Front/OH Squat @70% of 1RM Every 90s complete and increased get ladder of squats. 2-4-6-8-10-11-12-13-14-15-ME MetCon 25 wallballs 20/14 12 pull-ups 12 min Amrap