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

WOD:

4 rounds:

10 Weighted push ups

10 inverted rows

10 Ab wheel roll outs

Rest as needed between sets.

 

then

 

4 RFT:

25 KB swings 53/35

10 Burpees

Run 400 m

 

Weightlifting:

Clean pull

5×3@95%

 

Power clean

8×2@80% of best power clean

 

Push press

4×5

 

5 rounds:

10 Dips

10 Ab wheel rollouts

 

Hey guys!

We are going to take a week between programs so that we are not pushing benchmarks two weeks in a row. This week we will start working on some things to prep for our next cycle which will include some squatting and a ton of glute work!

Also, I have a basic outline of what I want to work on coming up, but as always, I like to hear thoughts and input from all of you.

Thanks, and have a great week!

 

WOD:

4 rounds:

8-12 KB squats (single or double KB)

8-12 Double KB or DB sumo stance RDLs

 

With a partner

18 minute AMRAP:

10 Pull-ups

20 Calorie Row

*Complete a full round before switching partners.

 

Extra core work:

50 Ab wheel rollouts or 2 minutes of hollow holds. Break up as needed.