Back Squat 3X3 ( last set for maximum reps) Work 1 Clean and Jerk 165/110 3 Burpees over bar 5 Wallballs 7 Toes to Bar 2 Clean and Jerks 165/110 3 Burpees over bar 5 Wallballs 7 Toes to Bar 3 Clean and Jerks 165/110 3 Burpees over bar 5 Wallballs 7 Toes to Bar …Continue to add
Strength Front Squat 3×8 @ 75-85% Bent Row 3×8 Heavy Kettlebell or Dumbbell. WORK Three rounds for time of: 600m Run 30 Kettlebell swings 24/16kg 400m Run 20 Goblet Squats 24/16kg 200m Run 10 Dumbbell Snatches
No Strength Today ( can use this time to make up strength work after class. ) AMRAP in 15 minutes. 200m run 8 plate burpees 60′ overhead plate walk (same)
Deadlift 3×5 (Last set done for maximum reps) AMRAP in 7 Minutes 3, 6, 9…etc reps of: ‘Heavy’ Thruster (Performance: 115lbs, Athletic*: 65lbs,: 45lbs) Toes to Bar Accessory Superman and Banana’s
Back Squat 3×5 @ 85-95% After our back-off week it’s time to go heavy again. 3×5 Pull-ups Work On the Minute for 20 minutes ODD Min 15 Wall-Ball! EVEN Min 10 Toes-To-Bar Accessory Plank Variations..
Power Clean 2-2-2-2-2 on a 3 minute interval: min-0: 400m run min-3: 400m run min-6: 400m run min-9: 400m run min-12: WOD 21-15-9 reps of kettlebell swing 70lb/53 Burpee
Strength 3x 5 Strict Press ( Back off week ) “ODE TO AMUNDSON” The following for time; 7 Heavy Thrusters 7 C2B Pull-Ups 7 Heavy Thrusters 7 C2B Pull-Ups 7 Heavy Thrusters 7 C2B Pull-Ups 400 Meter Run 5 Heavy Thrusters 5 C2B Pull-Ups 5 Heavy Thrusters 5 C2B Pull-