STRENGTH
BENCH PRESS
5X3
SS WITH 5 BOX JUMPS
WOD
FOR TIME-18M CAP
50 BURPEE BUY IN
5 ROUNDS OF;
10 DUAL DB DEADLIFTS
10 DUAL DB HANG CLEANS …
STRENGTH
EMOM 10
2 SPLIT JERKS + 1 OHS
WORKOUT EVERY 3:00 X 5 ROUNDS 1
5/12 CAL BIKE (OR SKI)
12 SHOULDER TO OH
9 TOES TO BAR #115/75
SKILL KETTLEBELL SNATCH
5:00-10:00 REVIEW
EMOM 5
10 KB SNATCH, 5 ON EACH ARM
GOAL IS TO PRACTICE/PERFECT MOVEMENT. CAN BUILD IN WEIGHT, START AT WEIGTH THAT KB SNATCH IS ACHIEVABLE.
WORKOUT FOR TIME
200M RUN
STRENGTH - WEEK 4
BACK SQUAT 5X5 AT 75%
REST 2-3 MINUTES BETWEEN SETS
WORKOUT
AMRAP 7 MIN
7 SQUAT CLEANS
14 PUSH UPS #135/95
STRENGTH EVERY 2:00 X 6 ROUNDS
20" SLED PULL
10 BARBELL ROLL OUTS
WORKOUT 2:00 WORK/2:00 REST X 6
250M ROW
MAX DB STEP UP IN REMAINING TIME #50/35 ON 24/20
STRENGTH
5 SETS OF
5 SINGLE LEG RDL,
EACH LEG 10
DB SKULL CRUSHERS
WORKOUT
5 ROUNDS FOR TIME WITH PARTNER
400M RUN TOGETHER
20 HANG SQUAT CLEANS
20 BURPEE PULL UP
STRENGTH
ISABEL
30 SNATCHES FOR TIME #135/95
ACCESSORY WORK
4 ROUNDS OF;
10 HIP THRUSTS
:30 COPENHAGEAN PLANK, EACH SIDE
10 MINI BANDED STEPS, EACH DIRECTION
STRENGTH EMOM 15 -
:40 WORK/:20 REST
1- DUAL KB FRONT RACK HOLD
2- ROW
3- PLANK
WORKOUT FOR TIME
21-18-15-12-9-6-3
RUSSIAN KBS #70/53
3-6-9-12-15-18-21
TOES TO BAR
STRENGTH 5 SETS - BUILDING IN WEIGHT
3 HANG CLEANS + 3 JERKS
SS - :30 PLATE PINCH (PINCH PLATE IN EACH HAND)
WORKOUT
3 ROUNDS FOR TIME
90 DOUBLE UNDERS
30 DB PUSH PRESS*
SKILL BAR MUSCLE UP PROGRESSIONS
EMOM 10
ODD- 10 BANDED PVC LAT PULLDOWNS
EVEN- 10 DEFICIT PUSH UPS
WORKOUT FOR TIME
800M RUN
30 BAR MUSCLE UPS
800M RUN