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)
We are only ONE WEEK away from our Strongman Seminar – taught by “The World’s Strongest Tattooer” Cody Abell! He will be teaching us how to use the Log and the Circus Dumbbell.
Register by signing up on this Google Spreadsheet!
Squad WOD
Every 1:30, 3 Rounds w/ Partner – Split Reps Any Way
1) 32/24 Calorie Row (FX: 24/18) (RX+: 36/27)
2) 32/24 Calorie Bike (FX: 24/18) (RX+: 36/27)
3) AMRAP Power Snatch (135/95) (FX: 95/65) (RX+: 155/105)
4) Rest
5) Rest
*Score is total Power Snatches
Strength
Every 2:00, 8 Sets
1-4) 1 High Hang Power Clean + 1 Hang Power Clean + 1 Front Squat (↑, start at 60-65% 1RM CJ)
5-8) 1 High Hang Squat Clean + 1 Hang Squat Clean (↑)
*Hold onto bar between reps
Conditioning
AMRAP 8
24 Box Jumps (24/20)
24 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
