Monday
Strength: back squat 5-4-3-2 last set of 2 should be 90% Wod: 6RFT 12 dual overhead DB lunges 50/35 12 burpees over db 3 MU...
16 October, 2022
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thursday
Korwod: 5RFT 10 ghdsu 1 min plank Wod: 12 min amrap 1 squat snatch 155/105 3 clean and jerk 30 DU...
12 October, 2022
wednesday
work on gymnastics wod: chipper 15 min time cap 40 wallball 25 power snatch 115/75 30 wallballs 25 KBS 20 wallballs 25 thrusters...
11 October, 2022
tuesday
Strength: work to heavy power snatch+ hang squat snatch (hold on to the bar) Wod: 10 min AMRAP 10 hang clean 115/75 10 box jump overs...
10 October, 2022
10-07-2022
Strength Push Press find 5 RM then 4x5@90% 5RM Conditioning 4 round for time 15 DB or KB Thrusters ** 20 DB or KB Walking lunges (10/leg) 15 Burpees **pick weight to go unbroken on thrusters...
06 October, 2022
10-06-2022
Strength Clean Dead Lift find 5 RM then 4x5 @ 90% 5RM ** DL to pocket only - i.e. only to top of thigh, do not stand up all the way ** keep the bar touching the thigh above the knee Conditioning 10 rounds for time 6 TTB 6 WB (11-ft/10-ft at 20#/14#) 6 Russian KB swings (70#/53#) ...
05 October, 2022
10-05-2022
Strength Squat Clean - TnG (touch and go) 3@50%, 60%, 70%, 75%, 75% Conditioning 21-15-9 cal row or ski cal Assault bike *rest 5 min then repeat **lactic threshold training - pace at 80-85% max HR**...
04 October, 2022
10-04-2022
Strength A1: Snatch grip dead lift 3 at 80%, 80%, 85%, 85%, 85% 1 RM Snatch A2: DB strict press 5x5 (heavy) **Superset A1 and A2 (i.e. alternate A1 and A2 sets)** Conditioning 6 rounds for time 10 Box Jumps 10 Hanging strict leg raises (no swinging!) 5 MU or 10 ring dips ...
03 October, 2022