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.

Rest Day

WOD

Warm Up:
Run 800 Meters
2 Rounds of:
20 Mountain Climbers
5 Push ups
12 Turkish get ups (light weight)

Mobilize: Open up your Lats, Triceps, Chest, and Shoulder.

Strength

Incline Bench Find a 3 Rep max for the day
Accessory Lifts

Note: If your feeling good add 5-10lb to your accessory lift. Otherwise use the same loads. REMINDER: The reps performed should be difficult for you to complete every set.

1. Weighted Dips
2. Lat Pull Downs
3. Behind the Head Press
4. Skull Crushers
5. Weighted Pull Ups

Midline

The lifts below are labeled A and B. This means you complete your first set of A then immediately after you complete your first set of B. Repeat this for 4 sets.

A.10 Turkish Get ups (find a challenging weight)
B. Maximum plank hold (Feeling Frisky? Add some weight)


Conditioning

8 minute time cap As many rounds as possible
10 Pushups
8 Sit Ups
6 Pull Ups 
4 Toes to bar

WOD

Warm up

Run 400m

30 step ups

30 sit-ups 

10 push-ups

10 pull-ups 

10 inch worms

Strength: 

Box Squat 

10x2 @85% of 1RM : 45 second rests between sets

*Reps should be as fast and explosive as possible

Accessory Lifts 3x8

1. Leg extensions

2. Leg curls

3. Back extensions

4. Overhead lunges

5. Close grip seated row

Midline 

3 sets of maximum reps of strict toes to bar. 

Conditioning
For total reps:

2:00 Maximum Effort Double Unders

Then (no rest)-

3:00 Maximum Effort Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)

Rest 2:00-

3:00 Maximum Effort KBS 24/16kg (attempt as many as possible UB – do not gameplan)

Then (no rest)-

2:00 Maximum Effort Double-Unders