Friday 02.14.20
Strength Front Squat On the 1:30 x 7 Sets: Set 1 - 3 Reps @ 75% Set 2 - 1 Rep @ 80% Set 3 - 3 Reps @ 75% Set 4 - 1 Rep @ 83% Set 5 - 3 Reps @ 75% Set 6 - 1 Rep @ 86% Set 7 - 12 Reps@60% *Percentages Based On 1RM Front WOD “Complex Fran" For Time: 6 BMU 9 C2BPU 12 Pull-ups 21 Thrusters (115/85) 6 BMU 9 C2BPU 12 Pull-ups 15 Thrusters (115/85) 6 BMU 9 C2BPU 12 Pull-ups 9 Thrusters (115/85)
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Wednesday 02.12.20
Strength **Beast Builder** E2MOM x 5 Sets: 6 Snatch Grip Deadlifts 3 Hang Power Snatches 6 Overhead Squats 3 Squat Snatch *Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy WOD “Venti" (20 Min AmRap) 20 Wall Ball 20 Alt P Snatches 20 Box Jump 20 Single Arm DBPP 20/15 Calorie Row WB 20/14# DB 50/35# Box 24/20” Tuesday 02.11.20
Gymnastic Skill 5 Rds 2:30 Bike or Row Choose From One of the Below Option 1: 1-2 Rope Climbs Option 2: 1 Strict RMU 3 Kipping RMU 5 Strict Ring Dips Option 3: 3 BMU WOD "Swole Cycle" 8 Rounds: 20 Seconds On 10 Seconds Off Strict C2BPU Assault Bike Calories Strict Deficit HSPU (4.5"/3") Assault Bike Calories Monday 02.10.20
Strength Back Squat WU E2MOM x 4 Set #1 - 9 @ 76% Set #2 - 7 @ 83% Set #3 - 5 @ 90% Set #4 - 3 @ 95% INTO: EMOM X 7 Set #5 - 1 @ 100% Set #6 - 1 @ 102% Set #7 - 1 @ 104% Set #8 - 1 @ 104% Set #9 - 1 @ 104% Set #10 - 1 @ 104% Set #11 - 1 @ 104% Percentages Based On 5RM Back Squat WOD “Underrated" 9 Min AmRap 30 Double Unders 1 Hang Squat Cleans (135/95) 30 DU 2 HSC (135/95) 30 Double Unders 3 HSC (135/95) ... Climb By 1 Rep Each Round Friday 02.07.20
Strength Box Front Squats EMOM x 7: Front Squat Complex E2MOM X 5 WOD "Man on Fire" For Time: 5 Rounds of "Nate" 50 DU 4 Rounds of "Nate" 50 DU 3 Rounds of "Nate" 50 DU 2 Rounds of "Nate" 50 DU 1 Round of "Nate" *1 Round of “Nate” = 2 RMU 4 Kipping HSPU 8 KBS (70/53) Wednesday 02.04.20
Strength*Beast Builder Benchmark* 3 Min AmRap rest 3 minutes 3 Min AmRap _____________________ 3 "Macho Man" Complexes (115/85) 3 "Macho Man" Complexes (135/95) 3 "Macho Man" Complexes (155/105) 3 "Macho Man" Complexes (185/125) 3 "Macho Man" Complexes (205/145) Max "Macho Man" Complexes (225/155) • 1 Round of "Macho Man" is: 3 Power Cleans 3 Front Squats 3 Push Jerks WOD “Arm & Hammer" For Time: **Buy-In: 15 Clusters (135/95) 3 Rounds: 21/15 Calorie Bike 15 Chest to Bar Pull-ups **Cash-Out: 15 Clusters (135/95) L2 PU, 105/65 L1 Jump C2B, Ring Rows or seated BB PU Tuesday 02.04.20
WOD Strict HSPU (On the 0:00...) For Time: 50 Strict HSPU Strict Pull-Ups (On the 7:00...) 1 Set: Max Unbroken Strict Pull-ups "Bubbles" (On the 10:00...) 12 Min AmRap 8 Barbell Facing Burpees 25 Double Unders ********************* Row Conditioning 2Rounds: 35/24 Calorie Row Rest 1:00 Between Rounds 2 Rounds: 25/18 Calorie Row Rest 1:00 Between Rounds 2 Rounds: 15/12 Calorie Row Rest 1:00 Between Rounds Monday 02.03.20
Back Squat E2MOM 9 Reps @ 70% 7 Reps @ 77% 5 Reps @ 84% 3 Reps @ 89% ***right into EMOM 1 Rep @ 96% 1 Rep @ 99% 1 Rep @ 102% 1 Rep @ 105% 1 Rep @ 108% (Based off 5RM) WOD "Dead Space" On the 5:00 x 3Rds 7 Power Snatches (115/85) 15/12 Cal Bike 7 OHS (115/85) 200m run |
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