Wednesday 240517

Deadlift: Build to Heavy 3

This should be a challenging but technically sound, NOT maximal set. Leave 1 rep in the tank.


10 Rounds For Time:

3 Deadlifts, 315#/205#
5 Pullups
10 Pushups
15 Squats

TIMECAP: 24:00
GEAR: 2.5


Extra Work:

For Time:

10 Squat Clean Thrusters, 135#/85#
8 Squat Clean Thrusters, 145#/95#
6 Squat Clean Thrusters, 155#/105#
4 Squat Clean Thrusters, 165#/110#
2 Squat Clean Thrusters, 175#/115#

TIMECAP: 15:00
GEAR: 1.5-2

Tuesday 230517

Back Squat: 3-3-3-3-3

Build over the first three sets. The third set should be moderately difficult, leaving 2-3 solid reps in the tank. Drop 10% for the fourth and fifth sets.


40-30-20-10 For Time:

Wall Ball, 20#/14# to 10'
Box Jump, 24"/20"

TIMECAP: 12:00
GEAR: 2.5


Extra Work:

Push Press: 3-3-3-3-3

Build over the first three sets. The third set should be moderately difficult, leaving 2-3 solid reps in the tank. Drop 10% for the fourth and fifth sets.

 

Saturday 200517

Snatch + Overhead Squat: 10x1

Add weight by feel, but the task today is to complete 10 good sets, not to hit a max.


10 Rounds For Time:

1 Power Snatch
1 Hang Squat Snatch
1 Touch-and-Go Snatch

 165#/110#

TIMECAP: 5:00

Each round must be completed without dropping the barbell. The barbell may be dropped between rounds. Scale load to fit within timecap. There is no movement scale for this workout – athletes who are not yet proficient with the snatch should not perform this.


Push Press: 3x3, use 65% of 5RM


Assault Bike 80 Minutes @ 6

Friday 190517

Split Jerk: 5x2

Add 5-10lbs to top set from last week for all five sets. If you did not perform that workout (it was extra work), do that instead (2-2-2, 3x2.)


Every 5:00 x 4 Sets:

30/25 Calorie Row OR 25/20 Assault Bike Calories
20 Shoulder-to-Overhead, 75#/55#
10 Burpees

GEAR: 3


Extra Work:

Clean 5x2

Add 5-10lbs to top set from last week for all five sets. If you did not perform that workout (it was extra work), do that instead (2-2-2, 3x2.)


HOME WOD!

If you could only make it to the 9:30/10:30am classes today and are out a WOD because of that, here is a "Home" version for you:

Warm Up:

x3:
Run 200m
10 Perfect Burpees

A) 10 Minute Split Jerk Practice

This can be done with a broomstick or without.  If without, put hands into "Rack Position" and move your arms through extension like you would with weight.  Practice the landing position, lockout and control on the way back up.

B) Every 5:00 x 4 Sets:

Run 200m
20 Shoulder To Overhead (With broomstick)
15 Burpees
 

Monday 150517

Clean + Front Squat + Jerk: 8x1

Add weight by feel, but the task today is to complete 8 good sets, not to hit a max.


2:00 Clock:

3/2 Muscle-Ups
10 One Legged Squats, alternating
Max Box Jump Overs in remaining time, 30"/24"

Repeat for a total of 5 rounds, resting 1:00 between rounds.

GEAR: 2


Extra Work:

Back Squat 3x3, use 80% of 5RM

If you were not present for 5RM, you may test it here.

 

Saturday 130517

Extra Work Saturday!


Snatch: 2-2-2, 3x2

Build over the first three sets to a challenging but manageable weight. We'll be progressing this for three weeks, so be sure to leave room in the tank!


Clean: 2-2-2, 3x2

Build over the first three sets to a challenging but manageable weight. We'll be progressing this for three weeks, so be sure to leave room in the tank!


Split Jerk: 2-2-2, 3x2

Notes
Build over the first three sets to a challenging but manageable weight. We'll be progressing this for three weeks, so be sure to leave room in the tank!


As Far As Possible in 9 Minutes:

10 GHD Sit-Ups
1 Muscle-Up
10 GHD Sit-ups
2 Muscle-Ups
10 GHD Sit-Ups
3 Muscle-Ups
Etc

GEAR: 2


EMOM 20, alternating:

a) 3 Back Squats, use 90% of Day 3's 5RM
b) 1 -3 Rope Climbs, 15' Ascent


80 Minutes Run @ 6