Strength: 30 min to find 1 rep Back Squat for max weight Warm-up scheme:50% x 860% x 575% x 580 % x 385% x 2-190% x 195% x 1…take 2-3 min rest between sets of 90% and up. Monthly Re-Test: 5 min to find max unbroken Double Unders Can do...
WOD: 1 min stations, 5 rounds -30 sec gob squat hold pick load -100ft KB farmer carry, pick load -Strict pull-ups, max reps -Plank up-downs, max reps -Bike cal, max reps in 45 sec -Rest PEEK into the WEEK...
Strength: Every 2 min x 5 sets 5 Front Squats from the floor -Start at 70% and increase as desired -A squat clean will count as 1 rep toward the 5 rep WOD: 12 min Amrep with an increasing ladder 2,4,6… Pistols Box jumps (24/20) PEEK into the WEEK...
Gymnastics accessory: 3x: 5 Shoot-thrus (no push-up or dip) 30 sec hollow hold Strength: Strict press 5x5 complete 1 set every 2 min @60-65% of 1 rm WOD: 10 min AMRep Barbell Curtis P Increase weight by 10# every 10 reps Starting weights: Lv1: 45/35 Lv2: 65/45 Lv3: 75/55 1 rep of Curtis P = 1 power clean + 1 FR lunge...
STRENGTH: Back squat Wendler w4,c1 Tempo 3:0:3:0 40% + 10# x5 50% +10# x5 60% + 10# x5 (all % are based off 90% of 1 RM) WOD: 20 min AMRAP 10 pull-ups 20 push ups 30 air squats PEEK into the WEEK...
WOD A. 7 min AMRep Row 1k Max Snatches in remaining time Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 5 min rest WOD B. 10 min AMRep 1 mile run Max Clean and Jerks in remaining time Lv1: 115/75 Lv2: 135/95 Lv3: 185/125 Tip: scale row to finish under 5 min Scale run to finish under 8 min PEEK into the WEEK...
Strength: Deadlift Wendler week 3, cycle 2 75%+10# x5 85%+10#x3 95%+10# x max reps (all % are based off 90% of 1 RM) Lite N Tite Option 5 sets, alternating 8 Single Leg Deadlift (per leg) 8 Ring Rows WOD: 5 rounds 20 Hang KB Snatch 10 Burpees + a total of 10 Rope Climbs/ 20 rope walks* Must be completed to...
STRENGTH: Every 3 min x 5 sets 8 Strict press @ 50-60% of 1 rep max WOD: 40 sec on/ 20 sec off- 6 rounds 40 sec- Box jump overs for reps (24/20") 20 sec rest 40 sec -Assault bike cal for reps 20 sec rest score= total reps PEEK into the WEEK...
Strength: Back Squat Wendler week 3, cycle 2 75% + 10# x 5 85% + 10# x 3 95% + 10# x max reps (all % are based off 90% of 1 RM) WOD: 12 min AMRAP 8 Double DB Power Cleans 10 Front Rack Lunges (total) 12 V-ups Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 PEEK into the WEEK...
Skill: Bar Muscle-up drills Research! Watch this Video WOD: 10 rounds for time 3 Burpee Bar MU/ 5 burpee C2B/ 5 Burpee Pull-up 10 Wall Balls, 30/20# Run 100m Rest 1 min WB scaling goal: Go heavier or higher than usual Lv3: 30#,10ft/ 20#, 9 ft PEEK into the WEEK...