Strength
Bench- Work up to reach 1 Rep Max
WOD-
3 Rds
7 Push Press 155/115
7 Muscle Ups
then
3 Rds
21 Wall Balls 20/14
21 Toes to bar
then
100′ Farmers Carry 100/53
25 Burpee Box jumps
100′ Farmers Carry 100/53
Very similar to the Regionals workout. Work hard and end the week right.
WOD
1 mile run
20 GTO @ 95/55
15 GTO @ 115/75.
10 GTO @ 135/95.
5 GTO @ 155/105
GTO stands for ground to overhead. Clean and jerk/snatch…
Strength- Ring Dips- Deep
WOD
20 sec on 10 sec off for 8 rds of each exercise
Thrusters 65/45
Sprints
Bar Hopping Burpees
Skill
Work Pistols
WOD
50 Air Squats
50 Jumping Pullups
Run 200m with sandbag
50 Dumbell Push Press
50 Situps
Run 200m with sandbag
50 Knees to elbow
50 KB Swings
Run 200m with sandbag
50 SDHP
50 lunges
Run 200m with sandbag
Strength
Back Squat 6×5
WOD
10 min AMRAP
9 Deadlifts 225/135
12 Hand release pushups
15 Box Jumps
Rest 5min then
Max wall balls in 4 min.
WOD
Row for 50 calories
Then:
5rds
10 KB Snatches Each Arm Alternating 53/35
10 Pullups
10 OH Lunges 45/25
10 SDHP 95/65
Row for 50 calories
Skill
Double Unders
Strength
Work to find 1 rep max Squat Clean
WOD
50 Squat cleans at 75% of 1 rep max
Now each time you take your hands off the bar to rest, do 25 double unders or 50 single unders!
Strength
Weighted Pullup 5×5
Deadlift 3-3-3-3-3
WOD
Running Diane
21-15-9
Deadlift
HSPU
400m Run after each round
Strength
L-Sit
6 Rds Max holds
WOD
7 min Amrap
Thrusters 95#/65#
HR Pushups
3,6,9,12,15,etc..etc…
Continue up the ladder of Thrusters and Hand Release Pushups for 7min. Break your pain barrier today. Get angry when you’re here and blast through that sticky area when you start to break down. Take a deep breathe and kill it. Let’s do it WODIVORES. Hell Yeah! Get pumped! Get mean! Under no circumstance do we quit. Ever! The pain you feel is temporary!
Strength
OH Squat
3-3-3-3-3-3
WOD
21-15-9
OH Squat 95#/65#
Burpee Box Jumps 30”/24”
