WOD

Warm up 

Mobilize 

Row 1000m 

Strength:

Find a 3rm strict press 

Press 3x3 @ 90% of 3rm 

Accessory work 

3x6

Weighted dips

Weighted pull-ups 

Lat pulls 

Conditioning

5 rounds 

20 seconds max effort push-ups 

15 second rest 

20 seconds max effort squats

15 second rest

20 second max effort chest to bar pull-ups 

30 second rest 

WOD

Warm Up:

With a barbell

5 back squats

5 front squats 

5 overhead squats

5 push press 

5 behind the head press

5 hang cleans

Strength:

HIGH BAR BACK SQUAT

Find a 3 rep max 

EMOM for 12 minutes

Odds: 3 fronts squat (heavy weight)

Evens: 5 strict pull-ups 

Accessory work:

Bent over rows 

3x8 (go heavy use straps)

Good mornings

5x5

Conditioning

50-40-30-20-10

Double Unders 

Sit ups 

Active Recovery

Lets go over what active recovery workouts are and what the goal of active recovery training is. Active recovery workouts are low intensity and low volume workouts in which the goal is to get blood into the muscles that you worked the day before to enhance recovery. In addition, another goal with active recovery is to loosen up stiff muscles.

This comes in particularly handy after heavy squat and deadlift workouts, which tend to tighten up the lower back. Effective active recovery workouts work the entire body and should leave you feeling energized. If you feel more tired after an active recovery workouts, then you did too much work.

Choose One:

60 Min Bike Ride

60 Min on the Rower

60 Min of Swimming

Then 

Mobilize 

Take the time to mash out the tight areas.  

WOD

1) HBBS: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3XME Strict Pullups – rest 60 sec.
3b) 3X10 Good mornings 

WOD

Warm up: 

3 rounds 

10 clap push-ups 

20 alternating lunges

Skill: 10 minutes practice toes to bar

Strength: High bar back squat

10x2 @ 85% explosive reps full depth on the squat 

Accessory work 

Pick your 2 weakest accessory Lifts from previous weeks

Super sets for the two lift 

4x6 

Conditioning 

4 min max effort wall balls 

Rest 4 minutes 

Run 1 mile 

WOD

We are running tests next week.

TIME TO SET SOME PRs!!

Warmup: 

Row 1000m 

Mobilize (shoulders and back) 

Strength: 

Find 3 Rep Max 

Dumbbell Incline Bench 

Accessory Lifts

4x12

Weighted Dips

Behind the Head Press

Lat Pulls 

Skull Crushers 

Weighted Pull-ups 

Conditioning 

For time:

20 clean and Press

10 Pull-ups 

15 clean and press

10 Pull-ups 

10 Clean and Press

5 pull-ups 

WOD

Warm Up:
5 Min on Airdyne Bike
Mobilize: Hamstrings, Quads, Back, Hips, Ankles

Midline:

3 Sets of Strict Knees to Elbows Maximum Efforts. (Rest 45 Seconds between Sets)




Strength:

Deadlift

Find a 3 Rep Max for the day (Rest 3 Min Maximum between Attempts)

Accessory Lifts

 Note: Check your log for the loads you used earlier in the week. If your feeling good at 5-10lb to your accessory lift. Otherwise use the same loads. Just a reminder the reps performed should be difficult for you to complete every set. You are here to progress so make your reps count.

1. Leg extension 4x12
2. Leg Curls 4x12
3. Good Mornings 4x12
4. Overhead Squats 4x12
5. Seated Close Grip Row 4x12


Conditioning

Every Minute on the Minute
5 Front Squats 45lb Barbell
5 Back Squats 45lb Barbell
6 Front Rack Lunges 45lb Barbell

*NOTE* Continue This pattern until the lifts cannot be completed within the minute.