Strength: Wendler week 4, cycle 1 Tempo Deadlift (0:3:3:0) 40% x 5 50% x 5 60% x 5 (all % are based off 90% of 1 RM) Stand at normal pace, 3 sec hold at top, 3 sec negative, tap floor and repeat for 5 reps total WOD: EMOM 20 -100ft Dbl KB Farmer Carry...
Strength: Bench Press 5 sets of 3 reps WOD: 15 min AMRAP 10 Hang Power Cleans 15 Box Jumps 24/20" 20ft Handstand walk/ 20 Shoulder taps* Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 *Shoulder taps are either wall facing (all the way up), or in a pike on a box, or in plank. These are for quality and should...
Skill Test: Broad Jump for max distance 3 attempts Strength: Wendler week 4, cycle 1 Tempo Back Squat 3:0:3:0 40% x 5 50% x 5 60% x 5 (all % are based off 90% of 1 RM) Benchmark WOD: “Jeremy” 21-15-9 Overhead squat, 95/65 Burpees *10 min cap* Lv1: 65/45 Lv2: 75/55 PEEK into the WEEK...
Front rack Mobility: VIDEO -Lat foam roll -Bull stretch -Chin-up negatives WOD: Death by “Bella Complex” Every 2 min complete: 1 Clean + 1 Shoulder-to-overhead + 1 Front Squat + 1 Shoulder-to-overhead Add 10# each interval Starting weights Lv1: 75/55 Lv2: 95/65 Lv3: 135/85 *Cannot drop the bar mid-complex *Movements can be blended (i.e thruster) *Either power or squat clean is fine PEEK into the...
8:30 AM Lite N Tite WOD: 24 min AMRAP 100m run 12 Box Jump Overs, 24/20" 100m run 12 Double DB Deadlift 100m run 12 Double DB Power Clean 100m run 12 Double DB Step Overs, 24/20" Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 9:30 AM, 10:30 AM, 11:30 AM Class Strength: Wendler Deadlift Week 3, Cycle 1 75% x 5 85% x 3 95% x...
Strength: ½ TGU (VIDEO) 3 sets of 3-5 each arm Try it bottoms up: VIDEO Skill: Kipping HSPU -tri-pod/ headstand free and against wall -kick-up to HS on wall -HS on wall neg to headstand -tri-pod kick out to push-up -leg position for kipping -send it! WOD: 9 min AMRAP 3 Ring Muscle Up 9 HSPU Or 6 Ring Rows 6 Ring Dips 9 HSPU/...
STRENGTH: Wendler Back Squat Week 3, Cycle 1 75% x 5 85% x 3 95% x max reps (all % are based off 90% of 1 RM) Benchmark WOD: “Karen” 150 Wall Balls for time 20/14# , 10/9 ft *15 min cap* PEEK into the WEEK...
WOD: For time: 50 Kettlebell swings 400m run 30 Cal bike/ row 20 Burpees 100m Walking lunges 20 Burpees 30 Cal bike/row 400m run 50 Kettlebell swings Lv1: 25/15 Lv2: 35/25 Lv3: 53/35 *Bike 1x and row 1x (switching equipment with someone) Finish: Lat foam roll QL stretch Couch stretch PEEK into the WEEK...
STRENGTH: Strict Pull-ups (weighted) 3-3-3-3-3 Rest 1.5-2min after each set WOD: “Goodbye Grip” 3 rounds for time 25 Hang Power Snatch 75 Double Unders 25 Toes-to-bar Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 PEEK into the WEEK...
STRENGTH: 15 min to complete: Bench Press 5x5 Goal: 3 sets at same weight Partner WOD: 10 min AMRAP 7 Renegade Devils Press Bike for cal Partner 1 bikes while partner 2 does 7 RDP Switch places every time 7 RDP are completed Score = total rounds and total bike calories Lv1: 20/10 Lv2: 25/15 Lv3: 35/25 PEEK into...