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
