Strength – Strict Press: 4×5 w/ slight pause at bottom of each rep. ***Keep weight modest, this is technique focused. Pause slightly at the bottom of every rep*** Conditioning: *Murph Prep #1* Every 4 mins for 24 mins do: Medicine… Read more »
Strength – Barbell Reverse Lunge: 4×10 (5/leg) *lunges can be performed alternating, ensure that proper control through entire rep and knee doesn’t crash down* Conditioning: complete as many rounds as possible in 8 mins of: 3 Thrusters, 135/95 lbs 6… Read more »
Strength – Bench Press: 5×4 at 83-85% *these are aggressive numbers, ensure a spotter is available* Conditioning: 3RFT: 20/15 Cal Row, 10 Alternating Single Arm DB Devil’s Press 50/35
Hero WOD: Danny Dietz For time: Run, 1600 m 26 Power Cleans, 185/135 lbs 80 Push-ups Rest 1 min Run, 600 m 28 Front Squats, 185/135 lbs 50 Pull-ups Shot in the neck, he fell to the ground, but recovered… Read more »
Partner workout (teams of 3) – Complete as many rounds as possible in 25 mins of: 7/5 Assault Bike Calories 10 Medicine Ball Cleans, 20/14 lbs 5 Clean & Jerks * Teams of 3 – One partner completes 1 full… Read more »
Conditioning: Every 8 mins for 40 mins do: Row, 500 m Run, 400 m 30 Wall Balls, 20/14 lbs *Score is shortest overall time (added together). Scale distance or reps accordingly to ensure at least 2 minutes of rest per… Read more »
Weightlifting: 4 sets of 2 Push Press, 2 Push Jerk, 1 Split Jerk *percentages should be around 70% but will largely be determined by the push press. All 4 sets at same weight* Conditioning: 4 rounds for time of: 8… Read more »
Strength: Back Squat 5×4 @ 83-85% WOD: AMRAP 93 Goblet Squats 53/353 Hang squat Snatch 75/556,6 9,9 ect..
Strength – Deadlift 4×5 @ 80% 1RM Conditioning: “Boulder Shoulders” – 5RFT (15 min cap) 30 Double Unders/60 Single Unders, 15 Push Ups, 15 Push Press 95/65. *Solid little upper body workout after the leg volume yesterday, small sets on… Read more »
WOD: For TimeBuy in: 40/30 Cal row5 rounds8 Front Squat (155/105)7 KB swings (62/44)6 bar-facing burpeesCash out 40/30 Cal Bike/Row
Deadlift- 6×3 at 70%, rest 60-90s
Strength – shortening the rest on the strength, try to keep it closer to the 60 seconds mark
AMRAP 8 25 DU/25 SU Max Unbroken Clean and Jerks 135/95 | 115/85 | 95/65
Workout – we will need good transitions here between our rope and barbell! The clean and jerks are unbroken and bar cannot rest on ground, so if you push for high sets to top the scoreboard, you’ll have to balance that with grip fatigue. Scaling should be something we can at least performs 5s on for the majority of the workout.
