Strength: Wendler Deadlift Wk 3 % based on 90% of 1RM 75% x 5 85% x 3 95% x max reps Accessory Strength: 3 sets not for time but for quality (25-30min) -12 Single arm dB row each on box/bench -10 banded glute bridges- (video) -Banded OH KB walks (video) -1 min hollow hold See week program...
Strength: 3 sets with light/empty bar: 3 Muscle SN 3 Snatch Balance 3 Sotts Press 6 min to work up to a working weight of Power Snatch + Hang Squat Snatch + OHS then, Every 2 min x 6 sets Snatch complex Power Snatch + Hang Squat Snatch + OHS WOD: 21-18-15-12 Hang DB Snatch (50/35) T2B 200m...
Strength: Wendler Push Press week 3 % based on 90% of 1RM 75% x 5 85% x 3 95% x Max Reps WOD: 5rds every 5 min: 15/12 Cal Row 10 Push-ups 12/10 Cal Bike 10 Burpees 25 DU 10 RKBS (70/50) Rest the remainder of the 5 min, and start over in the next interval 6pm Lite N...
July Challenege re-test: find max rep unbroken wall balls Strength: Wendler Back Squat week 3 % based on 90% of 1RM 75% x 5 85% x 3 95% x Max Reps WOD: 5rds each Partner Relay 6 Power cleans 155/105 9/7 cal bike or 11/9 cal row 15 min cap Lv1: 95/65 Lv2: 125/85 Lv3: 155/105 See week program skeleton HERE. Log...
WOD: For time: 80/70 cal bike 20 burpees 1000m row 20 burpees 1200m run 20 burpees Recovery: Barbell calf smash- 2 min each side Calf stretch- 1 min each side Couch stretch- 90 sec each side See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here...
8:30 am Lite N Tite 30 min AMRAP Teams of 4, each person at a station: -Row 20/15 cal (station time keeper*) -Bike -MBC Wall Balls @ heavy -Farmer Carry w/KBs -Rest *A team member is at each station (including rest). When the person on the rower finishes, everyone rotates stations. Score...
Skill: 8 min of Handstand practice (wall, free standing, walking) WOD: 30 Burpees to a 6" target Rest 2 min then, 10-1 HSPU T2B Rest 2 min 30 Burpees to a 6" target Recovery: Lat foam roll 2-3 min each side See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD...
Strength: Wendler Deadlift Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x Max Reps (18 min) WOD: 3 rds for time: 18 DB Hang Power Clean 28 DB Box Step-ups (total) @ 20" box or less 400m Run (18 min cap) Lv1: 15/10 Lv2: 25/15 Lv3: 35/25 (DB in each hand) See week program...
Warm-up: 2x: 100 singles (50/25 DU for round 2) 10 halos w/ KB 10 scap push-ups 10 scap pull-ups 10 hollow rocks Then, MU Drills 2x: Swings x5 Ring supports x10sec/ ring drops x5 Transitions x5 WOD: 10 min AMRAP Max rep Ring Muscle Up 25 DU Scaled: 10 min AMRAP 5 Ring Rows @ AHAP 5 Ring Dips @...
Strength: Wendler Push Press Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x Max reps WOD: Every 90 sec-4 sets 3 HPC + 3 PJ Every 90 sec-4 sets 2 HPC + 2 PJ Every 90 sec-4 sets 1 PC + 1 PJ Running clock (18 min total) Increase as desired...