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No 5am today.
Conditioning
1k row
5 deadlift (275/185)
10 burpees
x3 rounds
750m row
x2 rounds
500m row
x1 round
*25 min
-perform 5 deadlift, 10 burpees x prescribed rounds. Only perform the rowing as ONCE per distance listed.
Weightlifting
Work up to a heavy lift for the day
Strength
HBBS
1x6 (65%)
1x6 (75%)
2x6 (80%)
Front squat
1x5 (60%)
1x5 (65%)
2x5 (70%)
*25 min
Conditioning
Partner workout!
5-10-15-20-25...
Power snatch (95/65)
Toes to bar
AMRAP in 12 min
Weightlifting
CnJ
5x1 CnJ (85%)
Not TnG
*15 min
Snatch
Snatch+hang snatch+3 OHS (85%)
*15 min
BWCF
1000m row
50 parallette shoot-throughs w/dip
*15 min
Conditioning
5 rope climbs
6 muscle ups
7 front squats (165/115)
x3 rounds
then
100m run
20 wall balls
x5 rounds
*20 min
Or scale by doing Angie *20 min cutoff
Weightlifting
5x3 snatch pulls w/ shrug (HAP)
5x3 clean pulls with shrug (HAP)
Then
5x7 good mornings
*20 min
CnJ
Work up to a heavy
Clean+jerk+clean+jerk (80-85%)
*18 min
BWCF
30 kbs (53/35)
400m run
30 burpees
400m run
x2 rounds
*18 min
Conditioning
30-20-10
HSPU
kb snatches (53/35)
goblet squats
SDLHP
GHD sit-ups
*18 min
Weightlifting
5x jerk triples
*18 min
Strength
HBBS
1x8 (65%)
1x6 (70%)
1x4 (85%)
1x4 (90%)
Front squat
1x5 (70%)
1x4 (80%)
1x3 (85%)
1x3 (90%)
*25 min
Conditioning
100 cal row
75 double unders
50 HRPU
25 pull-ups
*15 min
Weightlifting
Finish squats
*15 min
Skill
5/3/1
Wall walks
-100m run between; 400m run after
*10 min
Conditioning
800m run
30 push press (95/65)
30 walking lunge steps
x3 rounds
*24 min
Weightlifting
Work up to a heavy lift for the day
*34 min
Strength
HBBS
1x8 (65%)
1x8 (70%)
1x8 (75%)
1x8 (80%)
Front squat
1x5 (60%)
1x5 (65%)
2x5 (70%)
*25 min
Conditioning
Partner workout
30 wall balls (20/14)
30 kbs (70/53)
30 front rack step ups (20"; 95/65)
AMRAP in 12 min
Weightlifting
CnJ
5x1 CnJ (85%)
Not TnG
*15 min
Snatch
5x1 hang snatch (85%)
*15 min
BWCF
50 ball slams (10)
50 cal row
50 ball slams
*15 min
Midline
Tabata weighted plank holds (HAP)
x8 rounds
*5 min
Conditioning
9-7-5-3-1
Bar muscle ups
Toes to bar
HSPU
*15 min
Weightlifting
5x5 snatch pulls w/ shrug (HAP)
5x5 clean pulls with shrug (HAP)
*15 min
CnJ
5x1 Clean (80-85%)
*18 min
BWCF
400m run
21-15-9
Box jumps (24/20)
ring push-ups
V ups
400m run
*18 min
Midline
20 SDLHP (70/53)
20 GHD sit-ups
x 4 rounds
(Weightlifters, do hip ext in place of SDLHP)
*10 min
Conditioning
100m farmers carry (35/25x2)
50 double unders
x5 rounds
*12 min
Weightlifting
5x1 jerk (80-85%)
*12 min
Strength
HBBS
1x8 (65%)
1x8 (70%)
1x6 (80%)
1x6 (85%)
Front squat
1x5 (70%)
1x5 (75%)
1x5 (80%)
1x5 (85%)
*25 min
Conditioning
400m run, then
12 DB thrusters (45/30)
1 rope climb or 5 pull-ups
x7 rounds
*13 min
Weightlifting
Snatch
Snatch singles (85%)
*15 min