Strength Wendler Squat Cycle Week 1 Back Squat 1×5 at 65% 1RM Back Squat 1×5 at 75% 1RM Back Squat 1 x AMRAP at 85% 1RM* *This isn’t a set of 5. The magic of the Wendler cycles lie in making the last set as many reps as possible. In the past I’ve watched too…
Blake 4 rounds for time of: Overhead Walking Lunge With Plate, 45/25 lbs, 100 ft 30 Box Jumps, 24/20 in 20 Wall Balls, 20/14 lbs 10 Handstand Push Ups Perform workout in teams of 2. When partner A breaks the set partner B picks up. Buyout Back Squat 3 x 8* * Wendler Squat Cycles…
WORKOUT 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for…
Strength Squat 5 x 5 Heavy but not too heavy 16.5 is tomorrow Then Complete as many rounds as possible in 10 mins of: 30 Deadlifts, 95/65 lbs 30 Burpee (Bar Facing)s 20 Deadlifts, 95/65 lbs 20 Burpee (Bar Facing)s 10 Deadlifts, 95/65 lbs 10 Burpee (Bar Facing)s Run until 10 minutes are up Buyout…
Strength/Skill
Every 2 Minutes for 10 Minutes
3 touch and go snatch. Work to a 3 rep max. Power snatch ok but not with pressouts
Then
5 rounds of:
8 Thrusters 115/75#
4 Muscle-Ups
400 Meter Run
Rest 1:00 after each round
Buyout
5 x 5 Strict pullups. Add weight and work to 5 rep max
Strength/Skill Every 30 Seconds for 7 Minutes 1 Squat Snatch. Start at 80% add weight up to 90% but drop weight after any miss. Press outs are considered misses. Then 3 OHS 115/75# 7 Box Jump Overs 24/20″ 6 OHS 115/75# 7 Box Jump Overs 24/20″ 9 OHS 115/75# 7 Box Jump Overs 24/20″ 12…
Its Spring Skill/Strength Every Minute on the Minute for 12 Minutes Alternating Between 3 Power Cleans + 1 Jerk* 10 Squat Jumps * No touch and go and no pressouts. Set up on every rep. Start at 60% and work up as heavy as possible without misses. Then The Chief For 5 cycles: AMRAP…
Superhero Partner WOD Complete as Many Rounds as Possible in 20 Minutes. Partner 1 performs: 5 burpees 10 box jumps (24″/20) 15 air squats 1 Clean and Jerk (135#/95) Partner 2: rests Partners will switch and complete the following while adding one rep onto the clean and jerks every round. One round is completed when…
WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Notes Prior to starting this workout each athlete will…
Strength/Skill Every 2 Minutes for 10 minutes 3 T&G Power Clean & Push Jerks* *Go heavy but like yesterday no press outs on the jerks and remember 16.4 is tomorrow. Then 4 rounds for time of: 5 Pull-ups 5 Ground To Overheads, 115/85 lbs 25 Double Unders Buyout Stretch and Roll anything and everything that…
