No 5am today
Strength; Smolov
1RM HBBS
*30 min
Conditioning
"Framanda"
21 thrusters (95/65)
9 muscle ups
15 thrusters
7 muscle ups
9 thrusters
5 muscle ups
*10min
Weightlifting
Finish the squats
*10 min
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No 5am today
Strength; Smolov
1RM HBBS
*30 min
Conditioning
"Framanda"
21 thrusters (95/65)
9 muscle ups
15 thrusters
7 muscle ups
9 thrusters
5 muscle ups
*10min
Weightlifting
Finish the squats
*10 min
CnJ
3 position clean
*18 min
BWCF
400m run every 2:30-3:00
AMRAP in 18
*18 min
Strength
1RM HBBS
*20 min
Conditioning
1k sprint row
*7 min
Weightlifting
Finish the squats.
Snatch
3 position snatch
ground, knee, hi hang
*18 min
BWCF
1k run
21-15-9
Push press (135/95)
Cal row
1k run
*18 min
Conditioning
400m run
30 snatches (95/65)
400m run
30 front squats
400m run
30 HSPU
400m run
x3 rounds
*20 min
Weightlifting
1 jerk EMOM x20
*20min
CnJ
Clean+ CnJ
*15 min
BWCF
400m run
ME UB wall balls (14/10)
AMRAP in 15 min
*15 min
Midline
Partner midline!
60 leg throws
40m wheel barrow walk
20 weighted (wall ball) sit-ups (20/14)
AMRAP in 8 min
*5 min
Conditioning
400m run
21 pull-ups
x3 rounds
*15 min
Weightlifting
5x5 Clean pulls
-10 GHD sit-ups between rounds
Snatch
2 snatches (dropping is allowed)
*15 min
BWCF
400m run
30 HRPU
400m run
30 GHD sit-ups
400m run
30 jumps lunges
*15 min
Strength
3/4/5 thrusters EMOM x3 rounds
*9 min
Conditioning
10-9-8-7-6-5-4-3-2-1
KBS (70/53)
box jumps (30/24)
-100m run between rounds
*15 min
Weightlifting
5x5 snatch hi pulls
10 strict GHD sit-ups between rounds
*15 min
Strength; Smolov
Week 5, HBBS
10x3 (85%) +10-30#
*30 min
Conditioning
30 ring dips
30 jumps squats
30 cal row
30 front rack walking lunges (95/65)
30 box jumps (30/24)
*10 min
Weightlifting
Finish the squats and/or
1RM snatch or CnJ
*10 min
CnJ
1 Halting clean+jerk (HAP)
-halt at the knee
*12 min
BWCF
Diane
21-15-9
Deadlifts (225/155)
HSPU
*12 min
Strength
Week 5, HBBS
7x5 (80%) +10-30#
*22 min
Conditioning
1x ME UB bench press (135/80)
1x ME UB toes to bar
1x ME UB kbs (70/53)
1x ME UB front squats (155/110)
If you finish all movements, perform burpees with remaining time.
-score is total reps
*7 min
Weightlifting
Finish the squats.
Snatch
1 halting snatch (HAP)
-halt at the knee
*12 min
BWCF
Jackie
1k row
50 thrusters (45/35)
30 pull-ups
AMRAP in 12
*12 min
Strength; Smolov
Week 5, HBBS
5x7 (75%)+10-30#
*22 min
Conditioning
300 double unders
Rx: 1 burpee every break in reps. Add a rep per break (1, then 2, then 3, etc)
*6 min
Weightlifting
Finish the squats or
3x7 good mornings
*6 min
CnJ
Clean+low hang clean+jerk (HAP)
Hang 1" off the ground
*15 min
BWCF
"Kalsu"
100 thrusters (135/95)
-5 burpees EMOM until thrusters are complete
THIS SHOULD BE SCALED to be completed under 15 minutes.
*15 min
Midline
50 4-count hanging L-sit flutter kicks
*5 min
Conditioning
Partner WOD
400m run
30 DB cleans (45/30)
30 DB push press
x3 rounds
-both run but split the reps however necessary
*20 minutes
Weightlifting
5x1 muscle snatch +3 hang power snatch (HAP)
3x7 push press (HAP)
-no racks
*20 min
Snatch
High pull+ low hang snatch (HAP)
-low hang 1" off the ground
*12 min
BWCF
Helen
400m run
21 kbs (53/35)
12 pull-ups
*12 min
Strength; Smolov
Week 5
4x9 (70%) +10-30#
*22 min
Conditioning
10-9-8-7-6-5-4-3-2-1
Burpees
Wall balls
*6 min
Weightlifting
2x10 OHS
*6 min