Monday
1 Max Unbroken Set:
Strict Pull-ups
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On a 20:00 clock
For Time:
60/45 Calorie Row
45 C2B Pull ups
30 Deadlifts (225/155)
15 Bar-Facing Burpees
In Time Remaining Until 20:00:
Work to Establish a Heavy Single Deadlift
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WOD Thoughts: STRENGTH: This week you are going to see a couple of different gymnastics strength tests The goal is to just see where we are at, and make sure to note any scaling options that you decide to use. WORKOUT: This workout should take anywhere from 10 to 15 min leaving you with about 5 Min to build to a heavy single on the deadlift. Make sure that you pick a scaling option for the C2B that will allow for sets of 5 reps. For the Max deadlift I would not take more than 5 attempts.
Tuesday
10-10-8-8-6-6
Bench Press
Sets of 10 @63% of 1 RM
Sets of 8 @68%
Sets of 6 @73%
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7 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30″/24″)
30/21 Calorie Assault Bike
5 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30″/24″)
30/21 Calorie Assault Bike
3 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30″/24″)
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WOD Thoughts: STRENGTH: You are starting to see bench press mixed into our programming as of late, and the focus for today’s bench press building to a moderate load for 6 reps. WORKOUT: This is a 13 to 20 Min workout. Lots of transitions in this workout so focus on keeping those smooth. A good goal would be to keep the push press and front squat unbroken.
Wednesday
For Time:
1,500/1,200 Meter Row
1,200 Meter Run
Rest 3 Minutes
1,000/800 Meter Row
800 Meter Run
Rest 3 Minutes
500/400 Meter Row
400 Meter Run
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WOD Thoughts: WORKOUT: No strength today, we are focused on our cardio. This is a 30 min or less workout. Because there is some built in rest you should be trying to push the tempo a little out of your comfort zone. As the distances get less your pace should increase.
Thursday
5 Sets:
3 Squat Cleans + 1 Jerk @65-70%
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For Time:
30-20-10
T2B
Front Rack Reverse Lunges (95/65)
(x2) Double Unders
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WOD Thoughts: STRENGTH: Today’s strength is going to be a great opportunity to practice our jerk under some good leg fatigue. All sets should be done at 65 to 70 percent of your best clean and jerk. WORKOUT: Most of the time on today’s workout will be spent on the t2b. Pick manageable sets for yourself. Weight on the lunges should challenge you to go unbroken. DU should be very quick sets.
Friday
1 Max Unbroken Set:
Strict HSPU
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5 Rounds For Time:
400 Meter Run
15 Power Snatches (75/55)
15-12-9-6-3 Handstand Push-ups
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WOD Thoughts: STRENGTH: This is another opportunity to test where we are at with one of our more difficult gymnastic press movements. WORKOUT: The goal for today’s workout is 4 to 5 Min per round. The snatched should be very light, maybe even a weight that you can do unbroken. The first set of handstand push-ups should be 1 Min or less. Scale the reps to account for that time frame.
Saturday
10-10-8-8-6-6
Back Squat
Sets of 10 @ 60% of 1 RM
Sets of 8 @ 65%
Sets of 6 @ 70%
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With a partner….
AMRAP 15:
10 Bar Muscle-ups/Burpee Pull-Ups
20 Single Dumbbell Hang Clean & Jerks (50/35)
30 Wall Balls (20/14)
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WOD Thoughts: STRENGTH: This is the same rep scheme that we saw for the bench press earlier in the week. Do your best to stick to the percentages. Last set should be hard but not maximal. WORKOUT: For this workout you can your partner can share the reps however you would like. Goal should be 4 to 6 rounds. Make sure on the hang clean and jerks you switch arms every 5 reps.
Sunday
3 Sets for Quality:
10 Tempo Push-ups (*2 second negative)
20 Banded Tricep Extensions
20 Banded Pull A Parts
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10 Rounds for Time:
25 Double Unders
6 Dumbbell Strict Press (50/35)
4 Bar Facing Burpees
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WOD Thoughts: STRENGTH: This is great upper body accessory that will give you that upper body pump. WORKOUT: Goal time for this workout is 15 Min. Make sure the DU take less than 30 seconds. Make your transitions smooth.