Strength

Every 2 minutes, for 16 minutes (8 sets) of:

Hang Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

Against a 3-minute running clock…

30/20 Calories of Assault Bike
Max Reps of Burpees to Target
Rest 3 minutes, and repeat for a total of three (3) sets.

Pull Up Mastery Week 1:

Pull Up Complex:

3-5 sets (looking for quality reps i.e. form/position over reps)

Position 1 Active Bar Hang: 20 second hold
Position 2 Bottom Half Pull Up: 3-5 quality reps
Position 3 Chin Over Bar Hold: 20 second hold
Position 4 Top Half Pull Up: 3-5 quality reps

Beginner: working using the box for scaling. Coming off the bar between each position.

Intermediate: 10 seconds on positions 1 & 3 and 3 reps for positions 2 & 4 and unbroken for positions 1 & 2, come of bar, unbroken for position 3 & 4.

Advanced: Unbroken across the whole complex (can do 3-5 reps with quality).

WOD
3 rounds for quality:

3 mins Bike or row (Nasal breathing only)

Then…

10 hollow rocks
10 V sit ups
10 second arch hold

Strength:

Deadlift / Tall Box Jumps – Super Set 6-6-6

WOD
For Time:

800 Meter Run
20 Thrusters 42.5/30 kg
20 Ring Dips
15 Thrusters
15 Ring Dips
10 Thrusters
10 Ring Dips
800 Meter Run

Strength:

Five sets of:
5 x Barbell Z-Press (Seated Strict Press) Rest 75 seconds
5 x Weighted Strict Pull-Up
Rest 75 seconds

Work up to heavy 5 for each movement

WOD:

10min AMRAP

40 Double-Unders
10 Alternating Dumbbell Snatches 22.5/15 kg
10 Chest-to-Bar Pull-Ups

Baseline Interval Test

Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups

25 Wall Ball Shots (9/6 )

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

AMRAP (with a partner) in 31 minutes

8 thrusters (60/40 kg)

6 rope climbs (15 ft)

11 box jumps (30/24 in)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a med ball (9/6 kg). When Partner 2 returns from the run, Partner 1 will grab the med ball and begin their 400-meter run, while Partner 2 continues the workout where Partner 1 left off.

Strength:
Strict Pull Ups Increasing ladder
1 rep min 1
2 reps min 2
3 reps min 3
*go until failure
**once you fail perform two more sets at 70% of your last complete set

WOD

3×3 Power Clean at 70%

3×3 Hang Clean at 70

3×3 Squat Clean at 70%

 

Strength:

Bench Press

1 x 10 @ 68%

1 x 8   @ 74%

1 x 6  @ 80%

WOD:

4 Rounds for Time

15 Wall Ball 9/6
15 Cal Row or 30 Cal Bike

Strength:
Deadlift
1 x 10 at 68%
1 x 8 at 74%
1 x 6 at 80%

WOD:
6 Rounds for Time
50 Double Unders
Run 200m
15 Pull Ups

Strength:

Back Squat
1 x 10 @ 68%
1 x 8 @ 74%
1 x 6 @ 80%

WOD:

30-20-10
Thruster 42.5/30 kg
Deadlifts 42.5/30 kg