Strength
Every 3:00, 4 Sets
10 Deadlifts (55-60%)
Superset Accessory (3+ out of 4 sets)
15/15 Side Lying External Rotation
Conditioning
AMRAP 12
250/200m Row (FX: 200/150m)
12 Hang Power Cleans (115/80) (FX: 95/65) (RX+: Unbroken, 135/95)
12 Bar Facing Burpees
Join us for Core-Flex tonight at 5:45 PM!
Today we will do a core blast, work on overhead stability, and add some extra mobility for our lower body!
Conditioning
EMOM 21
1) 60 Double Unders (FX: 40)
2) 18/14 Calorie Ski (FX: 16/12)
3) 60 Double Unders (FX: 40)
4) 18/14 Calorie Bike (FX: 16/12)
5) AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
6) Rest
7) Rest
*Score is total AMRAP reps
Post-WOD Strength/Mobility
Accessory/Finisher
Strict Chin-Ups 4×4-6 (FX: Banded) (RX+: Weighted)
Accumulate 2:00 Weighted Plank
1:00/1:00 Pec Stretch w/ Rig
Strength
Every 3:00, 4 Sets
10 Back Squats (55-60%)
Superset Accessory (3+ out of 4 sets)
:30/:30 Weighted Ankle Mobilization
Conditioning
For Time:
600-400-200m Run (FX: 400-300-200m)
24-16-8 3″ Deficit Goblet Reverse Lunge (32/24) (FX: 24/16) (RX+: Alternating Pistols)
*14:00 Cap
| Weekly Overview | Events/Classes | |
| Monday | Split Jerk | |
| Tuesday | Back Squat | |
| Wednesday | Conditioning/Gymnastics Intervals | Core Flex at 5:45 PM |
| Thursday | Deadlift | |
| Friday | Overhead Squat | |
| Saturday | Squad WOD | Strongman Seminar with Cody Abell at 10 AM |
| Sunday | Upper Body Push/Pull |
Strength
Every 2:00, 6 Sets
2 Split Jerk w/ 5s Pause in Split + 1 Split Jerk
1-3) 65-70% of 1RM CJ
4-6) 70-75%
Conditioning
AMRAP 12
20 Sit-Ups
5 Wall Walks (FX: 3) (RX+: 2 Hand Release Push-Up into each Wall Walk)
20 Single Dumbbell Box Step Ups (24/20)
20 Single Dumbbell Snatch
*Dumbbell: (50/35) (FX: 35/20) (RX+: 70/50)
Strength
Every 2:00, 3 Rounds
1) 8/8 Row in High Plank
2) 100′ Sandbag Bear Hug Carry
3) 50’/50′ Banded Farmer’s Carry
Conditioning
AMRAP 10
200m Run
50 Double Unders (FX: 30)
10 Chest to Bar Pull-Ups (FX: Pull-Ups)
