Strength 10 sets 5 strict HSPU *superset with 5x ab wheel roll outs WOD Death Race 5R 15/10 cal bike 10 burpees
2019 05 31
5R 50' DB left OH walk lunge 10 romanian deadlift (95/65) 50' DB right OH walk lunge 10 box step ups then... 100 abmat sit ups 50 glutei bridges
2019 05 30
Strength Snatch OT2 x 8 10 x 1 arm db snatch (alternate after 5) *superset strict chin ups x 5 WOD 3 RFT 40 DU 20 DB HC/J 40 DU 20/15 cal row/bike
2019 05 29
Strength Front Squat or OHS 5 x 1 tempo 5s to find the bottom 2s pause stand fast 50% 55% 60% 65% 70% then into 10 heavy reps at 70%-80% WOD AMRAP 15 20 front rack KB box step up 15 ring row 10 dips
2019 05 28
2019 05 26
WOD 2RFT 10 burpees 9 WBS (20/14) 8 C2B 7 AKBS (53/35) 6 push ups 5 power cleans (95/65) 400m run 30 DU 20 sit ups 1 broad jump for distance
2019 05 25
Skill Gymnastics Pull-Run Conditioning 6 sets: 2 rope climbs 100m run sprint 1m rest in between sets WOD AMRAP 12 15 box jumps 5 deadlifts (135/95) 3 muscle ups--bar or rings ( 6 pull ups + 6 dips)
2019 05 24
Active Recovery 1000m row (conversational pace) 100 yd front rack KB carry (35/25) 1600m or 1 mile bike 100 yard farmer carry (53/35) 800m run/jog max plank hold- elbows
2019 05 23
Strength Power Clean 6 x 3 @ 50% Push Jerk 4 x 3 @ 40% WOD OT1:30 x 6 (alternate stations x 3) Station 1 10/7 cal bike 15 ambit situps Station 2 20 DU (40sgl) 10 kipping pull ups
2019 05 22
Strength Back Squat 3 x 8 @ 40% *superset with 25 ft backward lunge walk WOD 3RFT 15 Hang Squat Clean (75/55) 15 lateral burpee over the bar
2019 05 21