4/23/21 Weightlifting Deadlift (Weight) Warm-up 1×15 40% 1×12 45% 1×8 55% Working Sets 1×5 64% 2×5 68% Metcon Metcon (AMRAP – Reps) EMOM x 20 1) 14/10 Cal Bike 2) 15 T2B 3) 15/12 Cal Row 4) 1 Minute Rest RX is 220/185 reps completed
4/22/21 Metcon Metcon 4 Rounds 10/10 single leg V-UPs 20 Knee Tucks 20 Cal any machine
4/21/21 Weightlifting Snatch (Weight) 3×3 67% 3×2 70% 3×1 75% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 15 Cal Row 20 Alternating DB Snatch 50/35 16 Single Arm Overhead Walking Lunges 50/35
4/20/21 Weightlifting Push Press (10-8-8-8) 1×10 60% 2×8 63% 1×8 66% Shoulder Press (Strict Press 4×8 Climbing) Metcon Metcon (Time) Partner WOD Buy In: 80/60 Cal Bike 4 Rounds 20 Power Cleans 135/95 20 C2B Cash Out: 80/60 Cal Bike
4/19/21 Weightlifting Back Squat (8-8-6-6) 1×8 62% 1×8 67% 1×6 71% 1×6 76% Rest 2 minutes between sets Front Squat (4×5 ) 1×5 60% 1×5 70% 2×5 75% Metcon Metcon (Time) 4 Rounds 200m Run 40 Wallballs 20/14 200m Run 10 Single Arm Devils Press 50/35
4/17/21
4/16/21 Weightlifting Clean and Jerk (4×2 Climbing to moderately heavy) Metcon Metcon (Time) 4 Rounds 400m Run 10 C2B 6 Power Clean & Jerk 135/95
4/15/21 Metcon Metcon 3 person team 4 Rounds for each Partner of: Partner A Dead hang from Pull-up bar until partner B comes in from Farmers Carry Partner B 100m Farmers Carry Partner C Recovery pace Bike until Partner B comes in from Farmers Carry Directly into……Individually 4 Rounds 10 V-ups 10 Over & Back …
4/14/21 Weightlifting Power Snatch (5×1 3 position Power Snatch) Every 1:30 x 5 Light loads to keep speed and positioning. Position 1: Pockets Position 2: 1" above the knee Position 3: Floor Work around 40% of 1RM Power Snatch Metcon Metcon (3 Rounds for reps) AMRAP 5: 500/400m Row Buy-In, Into Max Rounds: 30 DU, …
4/13/21 Weightlifting Push Press (4 Sets) 1×10 57% 1×10 60% 2×8 63% Shoulder Press (4×10 Strict Press) Build to a heavy set of 10 Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD Buy In: 100/70 Cal Bike AMRAP 18: 20 Lateral Burpees Over DB 20-30-40-50……. Single DB Hang C&J (50/35) ….Continue to add 10 …
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