STRENGTH: Wendler Deadlift (25MIN) Week 1 % based on 90% of 1 Rep Max 65% X 5 75% X 5 85% X Max Reps WOD: "AMANDA" 9-7-5 Ring Muscle-up Squat Snatch 135/95 *12 MIN CAP LV2: 95/65 LV1: 75/55 See week program skeleton...
WOD: 30 MIN EMOM MIN 1: 10/8 Cal Bike MIN 2: 100’ Front Rack Carry 53/35 MIN 3: 12 Hang Power Cleans 75/55 MIN 4: 15 Push-ups MIN 5: 18 Sit-ups/ RX+ 9 GHD Sit-ups MIN 6:...
STRENGTH: Wendler Strict Press (12MIN) Week 1 % Based on 90% of 1 Rep Max 65% X 5 75% X 5 85% X Max Reps WOD: “Jackie” 1000M Row 50 Thrusters 45/35 30 Pull-Ups *12 MIN CAP LITE N' TITE SKILL/STRENGTH Build up to...
STRENGTH: Wendler Back Squat (15MIN) Week 1 % Based on 90% of 1 Rep Max 65% X 5 75% X 5 85% X Max Reps WOD: FOR TIME 800M Run 21 Power Snatches 135/95 400M Med Ball Carry 40/30 21 Burpee...
SKILL: 15 MIN Gymnastics Goat work WOD: 25 MIN AMRAP 100’ Farmer Carry 70/53 15/12 Cal Bike 15 Back Extensions 15/12 Cal Ski Erg 15 Ring Rows 1 Min Plank 40' Bear Crawl * Hop on Ski Erg when available/Stagger Start See...
WOD: In Teams of 2 2 ROUNDS FOR TIME 200 Double Unders/Singles 30 Synchronized Power Cleans 115/85 60 Push-ups 2k Row *40 MIN CAP LITE N' TITE In Teams of 2 2 ROUNDS FOR TIME 200 Double Unders/Singles 30 Synchronized DB Power...
STRENGTH: Cossack Squat 3 X 10-12 Reps Total -Super Set- Kneeling Filly Press 3 X 8-10 Each Arm *Kossack Scale: Stack plates to sit/touch if unable to maintain position WOD: 14 MIN ALT. EMOM 15 Wall Balls 20/14 12...
STRENGTH: 10 MIN EMOM 1 Snatch Deadlift + 1 High Hang Power Snatch + 2 Hang Power Snatch WOD: 3 ROUNDS FOR TIME 10 Power Snatch 75/55 15 Burpees 20 KBS 53/35 400M Run *20 MIN CAP LV1: 55/35 LV2:...
WOD: 5 MIN AMRAP 40-30 Cal Row Buy-In Max Rep Handstand Push-ups/ Box Push-ups 2 MIN REST 5 MIN AMRAP 10/8 Cal Bike 12 C2B Pull-ups/ Pull-ups 2 MIN REST 5 MIN AMRAP 30 DU/ 50 Singles 30 Mountain Climbers *...
STRENGTH: Banded Deadlift 5 X 3 (15MIN) SKILL: 6 MIN EMOM Deadlift + Hang Clean + Hang Clean/Jerk *Emphasis on mechanics/consistency *Build each minute and focus on keeping the bar path close WOD: Crossfit Team Series Event 7: 1...