Monday
TEST DAY 1 A. 1RM Deadlift B. AMRAP 5 min – Pullups 1. beginner- body row/assisted pullup 2. int- non assisted pullup 3. adv- non assisted chest-bar pullup
TEST DAY 1 A. 1RM Deadlift B. AMRAP 5 min – Pullups 1. beginner- body row/assisted pullup 2. int- non assisted pullup 3. adv- non assisted chest-bar pullup
A. Build to a Clean and Jerk Heavy Single in 10 minutes B. 5 Minute Amrap “DT” 12 deadlifts 9 hang power clean 6 push jerk *use 55% of what you achieved in part A.
A. Rope climb skill work. B. 5, 2-minute rounds of: 12-ft. rope climb, 3 ascents Row for calories Rest 3 minutes between rounds. Post calories rowed each round
A. Deadlift mechanics/setup/warmup B. Deadlift 5-5-5-5-5 reps*increasing each set of 5 to a solid heavy 5, shoot for 75+% by set 5 or earlier. Post loads for each set.
Filthy Fifty 50 Box jump, 20/24 50 Jumping pull-ups 50 Kettlebell swings, 26/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 GHD hip extensions (scale to empty barbell good mornings/banded GM.) 50 Wall ball shots, 14-9’/20-10′ 50 Burpees 50 Double unders (scale to 2x SU) *time cap 30 min,
A. Snatch skill work: Burgener warmup: dip shrug, scarecrow, muscle snatch snatch push-press, overhead squat pressing snatch balance, heaving snatch balance, snatch balance Snatch pull from floor + snatch from floor B. EMOM x 15 min: Min 1-3: Snatch pull from floor + snatch from floor (barbell) Min 4-6: power or full snatch from floor (light
WOD: ‘Filthy Fifty’ 50 Box jump, 20/24 50 Jumping pull-ups 50 Kettlebell swings, 26/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 GHD hip extensions (scale to empty barbell good mornings/banded GM.) 50 Wall ball shots, 14-9’/20-10′ 50 Burpees 50 Double unders (scale to 2x SU) *time cap 30