For time:
40-30-20-10
Cal row
one arm dumbell push press M: 27.5-22.5kg F:20-15kg (40=20/20, 30=15/15...)
Kettlebell swing 32/24kg

Back rack lunge 4x8

Monday 30th July 2018

SQUAT / STEP UP

Back Squat:
1-1-1

Front Squat:
1-1-1

Using a “slower down, faster up” tempo and no belt, traps or wraps. Work up to a 1RM for both the Back Squat and the Front Squat.

Using 30% of your best Back Squat from earlier, perform a max rep set of Front Rack Step-Ups for each leg. Use a box that places your hip crease below your patella. Your score should be in the double digits and within +/- 3 reps between each leg.

Post loads to comments.
Exposure 8 of 8

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4 Rounds Not for Time:
8e Dumbbell 3-Point Rows (build to a heavy set)
15-30 Second Ring Support

Scale to a :30 Prone Ring Support for those that can’t do a mature hold.

Post work to comments.

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Snatch (3’’ pause) + Hang Squat Snatch
Mantieni sempre la presa sulla barra anche nel riportarla a terra. Fai 8 sets partendo dal 60% 1RM e
incrementando il peso di set in set sino a quando riesci a mantenere la presa sul bilanciere senza
doverlo droppare.

1. (0-6min)

Amrap 6:
3 Power clean (80/50kg)
6 C2B
30 DU

1. (6-13min)

Find TnG Snatch 2RM in 7min.

Rest 2min... (13-15min)

1. (15-27min)

Amrap 12min:
10 Front squat (60/40kg)
10 Burpee over bar
20/17 cal Row

Deadlift decreasing reps pyramid while increasing weight.
Starting around 50-60%, building up to 90-100%
Light reps not necessarily touch and go.
Rest up to 2mins between heavier sets.

A: Back squat 3x5
Same weight on all 3 sets
You should be abel to do 3-4 more reps on the first set
2-3min rest between sets

B: 5rounds:
5 Thrusters 55/37,5kg
7 Ball slaam
9 Burpees
12 DU
1min rest

A: CGBP 3x5
3 heavy sets of 5reps
2-3min rest between sets

B: ”Disco fredag”
20sec on 10sec off
8 rounds
1: BB biceps curls 20/15kg
2: Situps
3: Banded triceps extensions

A: Partner wod, alternating exercises
10 rft:
7 DL 100/70kg
10 CTB
400m run

A: Shoulder Press 4x4
4 heavy sets of 4
Rest 2-3min between sets

B: Strict pull ups 3xMax

C: 8min amrap
4 broad jumps
6 HSPU/DB push press