WLA. Power Clean 1RMrest 2 min8 min AMRAP @90% – max repsB. Seated Box Jump – for max height in 12 minutes Gymnastics:Every :90 x 62 legless rope climbs Conditioning:A. Running Clock2 rds1500 C2 Bike50 Kb Swings 70/53#100 Double Undersrest 3 minutes2 rds20 strict HSPU10 bbjo 24/20″500m C2 bikerest 2 minutes2 rds9 wall walks15 DB …
Rest Day
EMOM x 40 @7aMin 1: :40 c2 bikeMin 2: 30 single unders + 90’ bear hug walkMin 3: :40 runnerMin 4: :30 Russian swings + 2 sandbag to shoulder A. Power Snatch x 2 + Hang Squat Snatch + 2 OHS;Every 2 min x 5 setsevery 3 min x 3 setsB. Snatch Pull from 1″ …
Session 1A. Running ClockAMRAP 208 t2b10 alt dumbbell hang clean and jerks 50/35’s14/12 cal rowdirectly into,8 min clock to establish 1RM on complex of,3 cleans3 front squats3 shoulder to overhead Session 2A. Seated Strict Press 5-3-1-1-1B. RDL 4 x by 8 repsC. Split Stance landmine Press x 8 each side x 4 sets @31X1D. Weighted …
A. Overhead Squat – build to singles at 85-90% in 15 minutesB. Bench Press – build to heavy 3 rep in 15 minutesC. Weighted Pull – build to heavy 5 rep in 15 minutes ConditioningMAP Training at 85-90%High output , but sustainable efforts = focusAMRAP 103 ring muscle ups6 DB Box step overs 50/35’s over …
AM: Rower:Row Repeats500m x 10; rest :45**building on numbers prior weeks PM:A. 4 sets1 min hard bike 85-90%:30 Hang Power Cleans 135/155-93/1031 min moderate bike 70%:30 GHD Situps (speed focus)rest 3 minutes between , to sustain output on machine and reps on BB B. 100m run x 20; rest = 1 min walkSprint type efforts …
WLA. Squat Snatch + Hang Squat Snatch; to max in 18 minutesB. Squat Clean + Hang Squat Clean + Jerk : build to max in 18 minutesC. Back Squat 5RM in 18 minutes Conditioning:A. AMRAP 1815 DB Shoulder to overhead 50/35’s12 t2b9 box jump overs 30/246 DB Burpees Cleans30 double unders B. 3 sets – …
A. 30 rds3 bar lateral burpees200m c2 Bike1 c&J 225/153 B. 3 sets – NFT(-2) ring Muscle Up50 UB WB3 min c2 bike @60-70%Rest / breathe before muscle ups C. Bodybuilding
