Workout of the Day
A.
Four sets of:
Ground to Overhead x 3-5 reps

Rest 2-3 minutes

B.
In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:
3 Power Cleans (185/125 lbs)
6 Tall Box Jumps 60/75 cm
9 Push-Ups

For Time:
25 TTB
30 UB Clean & Jerk 60/40 (RX+ 70/45)
25 TTB
Do 20 Feet Together Lateral Bar Jump every time the barbell is dropped.

Partner 1:
10 TRX Single Leg Sprawl (switch legs every round)
20 Lateral Hops
Partner 2:
AMRAP Kettlebell Sumo Deadlift-High Pull*
P2 works until P1 is done all 30 reps then switch and repeat.
*Partner on the deadlift-high pull does not put the kettlebell down (aka if you need to rest you still hold the kb)
15min AMRAP
Record total # of switches
20min

5 minute timer:
0-1min= KB front rack squat hold* (hold as low in squat as you can without losing form. if can't hold 2 kb in front rack then single kb goblet hold)
1-3min= side plank hold (alternate sides as often as needed but don't rest)
3-4min= 20 slamball chest slams
4-5min= rest

*Every 10sec not holding in squat hold = extra 3 reps with slamball
*P1 starts when clock starts, P2 starts at 1min mark

3 rounds. 15 min circuit

20min

Harjoitellaan käsilläseisontapunnerruksia.

Loppuun:

10 min AMRAP

2 x käsilläseisontapunnerrus
8 x boxihyppy burpeella

WOD 141101:

BBG

1) 5X1 Snatch – work to a max for the day, rest as needed

2) 5X1 Clean & Jerk – work to a max for the day, rest as needed

Strength

4X5 Front Squats @ 95% of Monday’s 5rm – rest as needed

Conditioning

For time:

Run 800m
40 Dual KB Power Clean & Push Jerks 24/16kg (one KB in each hand, start from the floor each rep)
Run 800m

Time Cap:
15 min :)

Na zajęciach:

Sumo-Deadlift -> szukamy obciążenia na 5 ruchów touch and go.

dalej:

Conditioning bez zmian!

The Outlaw Way:

BBG

5X2 @ 80% (of 2rm) Pause Snatches (3 count pause at the knee) – rest as needed

BB Cycling/Midline

1a) 3X3@80% (of 3rm) Touch & Go Snatches (full) – rest 90 sec.

1b) 3X60 second ME Strict TTB – rest 90 sec.

Conditioning

10:00 AMRAP of:

KB Snatches 24/16kg (alternate arms every 20 reps)

-then (no rest)-

10:00 Row for distance

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Poniedziałek:

Back Squat - 12 min to Find 1RepMax

then

1 min. MaxReps 60% 1RepMax

dalej:

Conditioning

12 min AMRAP of:

6 russian swings L
6 russian swings R
12 goblet squats
6 clean L
6 clean R
12 goblet squats
6 push press L
6 push press R
12 goblet squats
6 snatch L
6 snatch R
12 goblet squats

Rx: 24 kg // 16 kg

Push press 4x4.

3 RDS:
1:00 ME Front Squat 60/40
0:30 Rest
1:00 ME Burpe Box Jump Over 60/50
0:30 Rest
1:00 ME WBS 2 FOR 1 9/6
0:30 Rest

BB Cycling

1) Power Snatch: 4X5 – work to a 5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed

Strength/Skill

*Sequence ends on 4th set of C2B.

1a) 4X1:00 ME Strict C2B Pull-ups (this is not an unbroken set) – rest 2:00

1b) 3X10 Reverse Hypers – heavy, rest 2:00

Conditioning

10:00 AMRAP of:

3 MU
5 Shoulder to Overhead 155/105#
7 OHS 155/105#