De-load week continues AMA. Row500m x 7; rest = 2 min between**hard efforts but sustainable to kick off our new cycle of row repeatsB1. Belly to wall strict HSPU x 5-7 reps (appropriate deficit for those who can)B2. 10 ring rows (feet up, quality) PM:A. 4 sets10 hang power cleans (cycling %)30 ghd sit-ups50 weighted …
De-load week AM Mono added as optional piece for those interested. Focus becomes Becomplete this week and assistance work for athletes to recover and further their movement. AM MONO Piece (add on)1 min c2 bike1 min ski1 min runnerwalk for 1 minx 7-8 rdsZone 2 focus 80% of the time with minor touches at higher …
Early am:Emom x 40 – easing into session 1 qualifierMin 1: c2 bike x :40 @70%Min 2: 1rd strict CindyMin 3: row :30 hard / :20 easyMin 4: 1 rd , 5 strict hspu , 10 alt pistols A. 30-20-10Deadlifts 185/133T2b B. Push Press 4.3.2 cluster to max for dayC. Sled work50-75 hard efforts x …
Session 1A. For Time1000m Row (Wod 4 Score)Immediately into…20 Devils Press5 Wall Walks40 Box Jump Overs5 Wall Walks80 Wallballs (10ft)5 Wall Walks40 Box Jump Overs5 Wall Walks20 Devils PressTime Cap: 22 Minutes Session 2:A. Split jerk Wave3.2.1.3.2.1.3.2.1B. Back Squat 5×5 @77-80%C. Weighted pull-up 5×3D. C2 bike10 min @25-50 watts over your 20 min averageE. Recovery …
Rest / Recovery 45-60 min bike 45 min sauna Bodywork WZA planning for weekend 2; those participating
SessionA. Squat Clean Thruster + Hang Squat Clean + Push Jerk + Front Squat + Split Jerk;climb to max in <18 minB. Front Squat 5RM @11X1C. Ski repeats750m; rest :90 x 6 Session:A. AMRAP 11 @80-90% – MAP Training25’ single arm OH lunge25’ other arm2 legless rope climbs to 15’50’ hs walk15/12 cal bike + …
1st session:A. Row200m row ; rest :20 x 20 +10 min nasal breathing cool downB. HSPU work10 Belly to wall HSPU15 Strict HSPUrest 3 min x 4 sets***modify accordingly and within athletes capacity; with higher volume as the targetC. Barbell Bent over row 5 x 10 2nd session:A. EMOM x 32Min 1: :30 hard runner …
WLA. Power snatch + hang squat snatch + ohsE2MOM X 5E3MOM X 5B. Back Squat@42X1 x 3 repsE2MOM X 7E3MOM X 5Ascending in weightStarting weight 73% ConditioningA. Afap600Ft Shuttle Run60 Pull-Ups400Ft Shuttle Run40 Chest To Bar Pull-Ups200Ft Shuttle Run20 Bar Muscle Ups**10 min time cap B. 4 sets20/15 cal echo / assault40 wall balls to …
1stA. 9min AMRAP+3 Hang Power Snatches+3 Overhead Squats30 Double Unders(3/3/30, 6/6/30, 9/9/30, etc…)75/53Time Cap: 9 Minutes B. 10-8-6-4-2Belly to wall strict HSPU 3/1.5” deficitDeadlifts 315/223 C. C2 bike – damper 2-310 min nasal breathing @Z210 min done as :30 @80% / :20 @60% / :10 rest10 min nasal breathing z2 + Bodybuilding and Recovery
1st session5 Rounds x 2min AMRAP20 Bar-Facing BurpeesMax Effort Clean & Jerks1min restDetails below,20 Bar-Facing Burpees,R1: 95, 65 lbR2: 135, 95 lbR3: 185, 125 lbR4: 225, 155 lbR5: 275, 185 lb**modify accordingly 2nd:A1. Bent over barBell row x 10 repsA2. 20-25 ghd sit-upsA3. 40-50’ double DB oh walking lungeRest 2 min x 5 setsB. 3 …
