A.Go every 90 sec x 7 sets – Split jerk x 1 – start off at 70%, and build per set
B.With a partner, “I go, you go” switch after every complete round
20 min AMRAP
1 Deadlift @ 315/225 (75% ish)
5 Air squats
10 Push ups OR 5 HSPU’s (Rx’d +)
Notes: focus on form, speed and THEN weight on jerks
A. Go every 3 min x 5 sets:
Front squats x 2-3 reps @ 85-90%
Sit ups x 40 reps
B. Unbroken American KBS x 20 reps, rest 1 min x 3 – as heavy as you can
C.With a 4 min timer, perform 3 sets of:
400m Run/ 500m Row
20 wall balls
AMRAP Pull ups/MU’s (Rx’d +) in remaining time
Notes: Building up our volume on sit ups for next week. Goal is to push through on the pull ups while fatigued
27,21,15,9,3
Burpees
Thrusters 95/65
KBS 1.5/1.0
Box Jumps 24/20
400m run
A1. Squat clean x 1.1.1 @ 80-85% rest 5-10 sec b/t lifts
A2. T2B or K2E x 10-15 reps, rest 2 min x 5
+
5 RFT:
40 Lunges
20 Burpees
Notes: add some weight on cleans from last week, notice the additional set as well. lunges and burpees, simple right?! Lol
A.EMOM x 10 – Hang Power snatch x 3 reps @ 80% + 3 High box jumps
+B.3 min AMRAP
3 Deadlift @ 225/155
6 Pull ups OR 1 MU
REST 2 min x 3
Notes: perform both snatches and box jumps EVERY minute for part A. Start off where you finished off the previous AMRAP for a total score after 3 x 3 min AMRAPs
A. Go every 3 min x 5 sets:
Push press x 3-5 reps @ 80-85%
DU’s x 50 reps (or 60 sec max reps)
B. 10 sets of:
15 Push ups OR 5 HSPU’s (Rx’d +)
100m run/row
REST 1 min b/t sets
Notes: Beef up the weight on the push press this week. 10 sets should be quick, recover quick and repeat.
A.Go every 2-3 min x 5 sets – bench press x 1/3/5 (goal is to build to EITHER a 1RM, 3RM or 5RM)
+
With a partner – “I go, you go” switch after every complete round
20 min AMRAP
5 wall balls
3 HSPU’s (OR seated L press)
1 Power clean @ 225/155
Notes: looking to test your bench press, see where you stand, have a plan. For partner wod, try to keep up at least a round a minute
