Strength: Bench Press – 4×5 @ 80% Conditioning: AMRAP 4 *repeats* 8 Bar Facing Burpees 8 Clean and Jerks 115/85 Rest 2:00 Repeat 2 times Workout – Looking for pacing and consistency here. 4 minutes may seem like a short… Read more »
Weightlifting: Clean and Jerk – 4×3 at 80% Weightlifting: Warm up sets do not count, all 4 sets at 80%. Drop and reset each rep, no more than 2 min rest between sets. Reminder to perform same lifts as on… Read more »
Gymnastics: Bar Muscle Ups – 10 minutes of of skill work or Banded/Jumping Bar Muscle up – 4×5 Bar Muscle Ups – 4×5 *** IMMEDIATELY AFTER) 3 Sets of Max Strict Pull Ups – rest 60s We’re going to be… Read more »
Hero WOD: Bulger 10 Rounds for time 150m run 7 Chest To Bar Pull Ups 7 Front Squats 135/95 7 Handstand Push Ups Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s… Read more »
Partner WOD (Teams of 2) For Time: 100 Front Squats 95/65 100 Sumo Deadlift High Pull 95/65 100 Front Rack Forward Lunge 95/65 100 Push Press 95/65 50 Front Squats 115/85 50 Sumo Deadlift High Pull 115/85 50 Front Rack… Read more »
Strength: Back Squat 10 at 60% 8 at 70% 6 at 75-80% 4 at 80-85% Conditioning: For Time: (14 min cap) 40 Cleans 135/95 | 95/65 | 75/55 20/15 Cal Bike 30 S2O 135/95 20/15 Cal Bike 20 Overhead Squats… Read more »
Skill: Kipping/Butterfly Pull Ups Skill Work For those with butterfly – Every 30s for 8 minutes – 5 butterfly pull ups. For those working on the butterfly, we will work on single leg assisted butterfly and kicking drills. For those… Read more »
Conditioning: For Time: 25 min cap 3 Rope Climbs 50/35 Calorie Row 30 Wallballs 20/14 2 Rope Climbs 35/25 Calorie Row 20 Wallballs 20/14 1 Rope Climbs 20/15 Calorie Row 10 Wallballs 20/14 2 Rope Climbs 35/25 Calorie Row 20… Read more »
Gymnastic strength: Handstand Push Up Complex: 3 sets of: Max Strict HSPU into Max Kipping HSPU into Max Handstand Hold Rest 2 minutes Scale: 3 Supersets of: Max Pike Push Ups into Max DB Z-Press (moderate weight) into Max DB… Read more »
Weightlifting: Snatch: 5×3 at 70% Weightlifting: Warm up sets do not count, all 4 sets at 70%. Drop and reset each rep, no more than 2 min rest between sets. Reminder to perform same lifts as on test day. Conditioning:… Read more »
Deadlift – 4×6 @ 75%
Strength – shouldn’t need more than 2 minutes rest between sets.
For Time: (10 min cap) 1-10 TTB | K2E | Knee Raise 10-1 Deadlift 225/155 | 185/135 | 135/95
Workout – inverse rep scheme in which TTB reps will go up and deadlift reps go down each round. Weight should be something we can complete unbroken for the most part.
