Workout of the Day

WOD

Strength
BS: APRE
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
****
Weight Change Based on Reps in set 3
Reps – Weight Change
1-2 – Decrease 5-10#
3-4 – No change
5-6 – Increase 5-10#
7+ – Increase 10-15#

Conditioning
“Power Elizabeth”
21-15-9
Power Cleans (135/95)
Ring Dips

*Scaled ring dips with bar dips, assisted bar dips, or hollow pushups.

Extra

Before
3 Sec. Pause BN jerk + 2 BN jerks: Find max in 12 min.
*then drop to 80% and complete 10 jerks at that weight

After
80 GHD situps – split as desired

WOD

Strength
DL: APRE
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
***
Weight Change Based on Reps in set 3
Reps – Weight Change
1-2 – Decrease 5-10#
3-4 – No change
5-6 – Increase 5-10#
7+ – Increase 10-15#

Conditioning
In teams of 3, rotating through stations, for 5 rounds:
6 Strict Pullups | R+ 2 Rope Climb
15/12 Cal Row
40 Double Unders

Extra

Before
Snatch from the Blocks below the knee: 60/3, 70/3, 75/3, 80/2*2 sets, 85/2*2 sets, 90/1, 95/1

5 sets
-5 hollow candlestick rollups + 5 Ring MU

After
5 min. clock – alt. every 30 sec.
-30 sec. bearhug sandbag hold
-30 sec. bottom of squat sandbag hold

WOD

Strength
2 Position Clean (below knee + floor): Build to max for the day

Conditioning
For Total Time (15 min cap):
3 Rounds:
10 Burpees over Bar
10 Toes to Bar
—-
Rest 2 minutes, then…
—-
3 rounds
15 Deadlifts (135/95)
7 Pushpress | R+ HSPU

Extra

Before
FS: APRE – 3/4 weeks
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
****
Weight Change Based on Reps in set 3
Reps – Weight Change
1-2 – Decrease 5-10#
3-4 – No change
5-6 – Increase 5-10#
7+ – Increase 10-15#

50 alt. pushup hold shoulder taps

4 min. tabata – HS hold facing wall

After
4 min. tabata – Hollow rocks

WOD

In teams of two, one person working at a time,
splitting reps as desired, 3 Rounds for Time (20 min cap):
20 Thrusters (95/65)
20 Toes-to-Bar
20 Thrusters
20 Pullups

Extra

7 min. to find (2-3 attempts)
3 clean pulls below knee + full clean + power jerk
-rest 1 min.
7 min. to find (2-3 attempts)
2 clean pulls below knee + full clean + jerk
-rest 1 min.
6 min. to find max clean and jerk w/ no misses

10 min. EMOM – 1 rep pause BS for 3 sec. at same weight as 10 sec. pause 2 weeks ago

5 sets of 3 strict weighted pullups (use dip belt)
*stay hollow

5 sets – 3 Pullups + 3 C2B + 3 TTB + 3 Bar MU
*stay consistent with kip for all motions”

WOD

Strength
5 set of 5 Bench press building to a max for the day

Conditioning
11 min. AMRAP – Climb the ladder
3 Clean & Jerks (135/95)
3 Target Burpees (6″ above reach)
6 G2OH
6 Target Burpees
**etc. adding 3 reps each round

Extra

Before
5 sets
10 close grip OHS
5 dips w/ pause at bottom of each

OHS: APRE
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
****
Weight Change Based on Reps in set 3
Reps – Weight Change
1-2 – Decrease 5-10#
3-4 – No change
5-6 – Increase 5-10#
7+ – Increase 10-15#

5 sets – 40 ft. hs walk
*every 10 ft. stop for 2 sec and continue
*get a spotter to help you control stops

WOD

Mobility
Test Z-Press: 10 reps w/ BB
Box Shoulder Stretch: 1 min
Banded Hamstring Mob: 30 sec each position
Retest Z-Press: 10 reps w/BB

Conditioning/Skill
EMOM for 15 minutes:
8 Strict Toes to Bar
3 Slow Controlled Wall Walks
Max Cal on Bike
*Scale T2B with Strict K2E, straight arms on both. Focus on Lat Engagement

 

WOD

Strength
Back Squat: APRE
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
****
Weight Change Based on Reps in set 3
Reps – Weight Change
1-2 – Decrease 5-10#
3-4 – No change
5-6 – Increase 5-10#
7+ – Increase 10-15#

Conditioning
3 rounds for reps:
1 min Push Press (95/65)
1 min Rest
1 min Front Rack Reverse Lunges (95/65)
1 min Rest
1 min Row for Calories
1 min Rest

Extra

Before
Power Jerk + Jerk from blocks/rack: 50/2+3, 60/2+3, 65/2+2, 70/2+1, 75/1+1*4 sets, 80/1+1

After
5 rounds 1min on/off chinese planks

WOD

Strength
DL: APRE
Set 1-50% of 3rm/6 reps
Set 2-75% of 3rm/3 reps
Set 3-Max Reps of 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
****
Weight Change Based on Reps in set 3
Reps – Weight Change
1-2 – Decrease 5-10#
3-4 – No change
5-6 – Increase 5-10#
7+ – Increase 10-15#

Conditioning
4 Rounds for Time:
100M Sprint
12 Burpee over DB
14 Alt DB Snatch (50/35)

Extra

Before
Clean from blocks above knee:
60/3, 65/3, 70/3, 75/2, 80/2*2, 85/2, 90/1

5 sets of 2 – strict ring pullups w/ pause at 90 degrees and w/ rings on chest

5 rounds
-8 cal bike sprint
-Max UB MU
*rest 90 sec. walking

After
100 weighted crunches for time (10-25#)

 

WOD

Strength
2 Position Snatch (below knee + floor): Build to max for the day

Conditioning
AMRAP in 11 minutes:
300M Run
8 Strict Pullups
15 Russian KB Swings (70/53)

Extra

Before
FS: APRE –
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
****
Weight Change Based on Reps in set 3
Reps – Weight Change
1-2 – Decrease 5-10#
3-4 – No change
5-6 – Increase 5-10#
7+ – Increase 10-15#

4 attempts- max freestanding tripod HSPU hold

14 min. EMOM
4 strict HSPU facing wall
8 kipping HSPU facing away (open standard)

After
60 strict knees to elbows

WOD

Conditioning
In teams of two, one athlete working at a time, 4 rounds for time:
30 Air Squats
25 Kettlebell Swings (53/35)
20 Pushups
15 Toes-to-Bar

Strength
4 sets:
60 sec. plank
30 sec. side plank
30 sec. side plank
rest 30 sec

Extra

5 min – EMOM
3 hang snatch building w/o failure
*above the knee
-rest 1 min.
5 min. – EMOM
2 hang snatch building w/o failure
*below the knee
-rest 1 min.
6 min. to find max snatch

Find 2rm FS w/ 3 sec. pause in bottom of each

10 reps – 10′ HS walk to forward roll
-tuck head and roll onto a pad

10 min. practice Freestanding HS hold in 6’x4′ box