Bench Press 3-3-3
Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author:
Strict Pull-ups 5×5
Back Squat 5-5-5
Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 5-5-5
Shoulder Press 5-5-5
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 5-5-5
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, work up to moderately heavy load, don’t push to a 5RM.
Outdoor: AMRAP 15 mins: Push Press, Run, Burpees, and Slam Balls & @Home: Accessory Work: Single Arm Bent Over Rows and Hollow Rocks
Outdoor: AMRAP 15 mins: Push Press, Run, Burpees, and Slam Balls
Complete as many rounds as possible in 15 mins of:
40 Push Press, 115/75 lbs
Run, 400 m
40 Burpees
Run, 400 m
40 Ball Slams, 30/20 lbs
Run, 400 m
@Home: Accessory Work: Single Arm Bent Over Rows and Hollow Rocks
Single Arm Bent Over Row 10-10-10-10, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate movements. Bent Over Row do 4 sets x 10 on each arm.
Outdoor: FT: Hang Power Clean, Wall Balls, Run
Outdoor: FT: Hang Power Clean, Wall Balls, Run
For time:
30 Hang Power Cleans, 135/95 lbs
45 Wall Balls, 20/14 lbs
Run, 600 m
45 Wall Balls, 20/14 lbs
30 Hang Power Cleans, 135/95 lbs
Alt EMOM 10 mins: 1 Strict + 2 Kipping Handstand Push Ups and Handstand Holds
Alt EMOM 10 mins: 1 Strict + 2 Kipping Handstand Push Ups and Handstand Holds
Every 1 min for 10 mins, alternating between:
1 1 Strict Handstand Push Up + 2 Kipping Handstand Push Up
Handstand Hold, 15 secs
* Scale to 3 floor or box pike and HS Wall Hold
Outdoor WOD: 3 RFT: Squat Cleans, Pull-ups and Run
Outdoor WOD: 3 RFT: Squat Cleans, Pull-ups and Run
3 rounds for time of:
20 Squat Cleans, 95/65 lbs
20 Pull-ups
Run, 400 m
Weighted Box Step-up 16-16-16
Weighted Box Step-up 16-16-16
Weighted Box Step-up 16-16-16
Use the heaviest weight you can for each set.
Rest as needed between sets.