Author Archives: Keith Nelson

5 rounds:
5 Strict presses @80%
5 Ring pull ups
*Rest as needed.

then

20 minutes: (work at a sustainable pace, rest as needed)
2 Rope climbs
10 Ring Dips
15 KB swings
1 Sled push

*Scale rope climbs with 4 pull-to-stands per round. Scale Ring dips with band assistance or with push ups as needed.

  • Deadlift

5×5@80% of 1 RM

 

then

 

6 rounds for time:

10 DB Hang snatches each arm 50/30

10 Toes to Bar

Run 200 m

 

Extra: (Add this in on your own if you have time!)

60 Ab wheel roll outs

*Break into sets as needed.

 

Weightlifting:

Back squat
4×5@80%

Push press
4×5@80%

RDL
4×5@80% of clean

5 rounds:
10 kb swings
10 ab wheel roll outs

 

Front squat (2 sec pause)

Build to a heavy set of 3

 

then

 

EMOM 16 minutes:

Odd: 5 Strict ring pull ups (assist with legs if needed)

Even: 2 Power snatches @75-80%

 

Extra:

50 Ab wheels

100 KB swings

*Break up and alternate exercises as needed.

 

WOD:

Back squat (2 sec pause in bottom)

4×5 building to a heavy set of 5

 

then

 

“Grace”

30 Clean and jerks for time

135/95

 

Extra credit:

4 rounds: (Rest as needed)

10 KB swings R

10 KB swings L

10 Ab wheel roll outs

Alright guys! Next group of benchmarks are kicking off this week! Here they are listed, along with some other exercises we will be using as accessories.

Deadlift 1 RM

Strict press 1 RM

Grace
30 clean and jerks for time

Buddy bike or row
20 min switching buddies every 25 cals

Skill work:
Rope climbs
Muscle ups

This should be a simple but challenging and effective training cycle! We will put out focus towards these movements for 6 weeks!

 

Monday’s WOD

Deadlift

-Build to a heavy single

 

With a buddy:

20 minutes:

Bike or row as many calories as possible, switching buddies every 25 calories.

 

Weightlifting:

Back squat

3×10@75%

 

Push press

3×10@75%

 

5 rounds:

10 DB push presses

10 Ab wheel roll outs

15 KB swings

1 Sled push

Saturday:

Open gym 9-12 am

WOD @ 10:00

 

Sunday:

Open gym 10-12 am

Endurance WOD @ 10:00

 

Friday’s WOD:

4 rounds:

Max reps strict HSPU

10 front rack walking lunges each leg

 

then

 

For time:

30 Calorie row or bike

30 toes to bar

30 power cleans 135/95

30 burpee box jumps

*30 double unders after every exercise

 

Open gym

7-10 am

2-8 pm

 

*No strongman tonight.

 

Weightlifting:

Snatch pull

5×3@95%

 

Power snatch

8×2@80%

 

Bench press

5×3@80%

(1 sec pause at chest)

 

4 rounds:

3 weighted pull ups

15 kb swings