6/21/18

STRENGTH
Retest: Find “1RM” Box Squat (Use spotters; hips must finish the squat just below the knees)

WOD
For Time:
Row 30 Calories
30 Thrusters 95/65lbs
Rest :60
Row 25 Calories
25 Thrusters
Rest :60
Row 20 Calories
20 Thrusters

6/19/18

STRENGTH
EOMOM for 14 Minutes: Full Snatch + 2 Hang Snatch + OHS
As Heavy As Possible, weight can move up and down across seven sets.

WOD
4 Rounds
200m Sprint
20 Dumbbell Squat Cleans (40/25lbs)

ACCESSORY
2k Row (after the WOD if time allows)

STRONGMAN
Warm-up: 10 Min Assault Bike or Row

WORKOUT
20:00 Increasing Ladder:
1 x American Kettlebell Swing @70/53lbs
1 x Push Up
Increase each movement by 1 rep every round.

OR
100 x Double KB Walking Lunges  @ 70lbs
Every drop = 20 Cals Airdyne
Scale as needed.

6/18/18

STRENGTH
Sumo Deadlift 10×3 @ 70% of 3RM
Speed Work, No Bounce – Silent

ACCESSORY
Dumbbell Overhead Squat 4×10 AHAP
Rest as needed

WOD
3 Rounds:
5 Power Cleans (65% 1RM and no heavier than 185/125lbs)
5 Bar Facing Burpees
4 Power Cleans
4 Bar Facing Burpees
3 Power Cleans
3 Bar Facing Burpees
2 Power Cleans
2 Bar Facing Burpees
1 Power Clean
1 Bar Facing Burpee
Rest 2:00

6/16/18

WOD
“Small”
3 Rounds:
1000m Row
50 Burpees
50 Box Jumps 24/20″
800m Run

Scale as needed

STRONGMAN
Warm-up:
500m Row
3 Rounds: 10 Pull-ups, 10 sit-ups, 10 slam balls
400m Run

WORKOUT
10 RFT
1 x Rope Climb (Legless if possible)
10 x GHD Sit Ups
100ft Prowler Push @ BW

6/15/18

STRENGTH
Power Clean and Push Jerk 5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets (Heavier than last time.)

ACCESSORY
Accumulate 6 Minutes of Plank Holds

WOD
3 RFT:
10 Front Squats (65%1RM and no heavier than 205/135lbs)
15 GHD Sit Ups
20 Ring Dips
15 GHD Sit Ups
10 Front Squats
Rest 2:00

Scale as needed.

6/14/18

STRENGTH
Box Squat 6×4 @ 80%+

WOD
For Time:
25 Overhead Squats (65%1RM and no heavier than 155/105lbs)
100 Double Unders
20 Overhead Squats
75 Double Unders
15 Overhead Squats
50 Double Unders
10 Overhead Squats
25 Double Unders
5 Overhead Squats

6/12/18

STRENGTH
Power Snatch 7×1 @ 90%+

ACCESSORY
3 Rounds:
Run 200m
Max Effort KB Farmer Carry Hold (70/50)
Rest 1:00

WOD
3 Rounds:
AMRAP 3 Minutes: Climb the Ladder
3 Dumbbell Snatch (50/35lbs)
6 Handstand Push-Ups
6 Dumbbell Snatch
6 Handstand Push-Ups
9 Dumbbell Snatch
6 Handstand Push-Ups
12 Dumbbell Snatch
Etc.
Rest 2:00
Start over each AMRAP

STRONGMAN
Warm-Up: 1000m Row then:
3 Rounds: 10 BB Hang Power Cleans, 10 KB Swings, 10 Upright Rows
Add weight to the barbell each round of cleans.

WORKOUT
For Time (30 Min CAP)
100 Hang Power Cleans @ BW (or as close to it as possible)
EMOM – 3 Burpees

 

6/11/18

STRENGTH
Sumo Deadlift 5×4 As Heavy As Possible
No Bounce – Silent

ACCESSORY
4 Rounds of 50′ Single Arm Overhead Walking Lunge Steps
Rest as needed, you choose DB weight.

WOD
For Time:
30 Hang Power Cleans (65%1RM and no heavier than 135/95lbs)
10 Burpee Pull-Ups
20 Hang Power Cleans
10 Burpee Pull-Ups
10 Hang Power Cleans
10 Burpee Pull-Ups