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Skill : Rope Climb Strength 3×5  Press 1×5 @ 65 % 1×5 @ 75 % 1×5+ @ 85 % Work 21-15-9 of Burpee Ghd sit-up [or v-ups] Back squat at 135/95 lbs Accessory  3×5 Turkish Get-ups ( or Partials )  

Strength: 3×5 Back Squat 1×5 @ 65 % 1×5 @ 75 % 1×5+ @ 85 % *After each set of Back-Squats haver athletes perform either ring dips or the Matadors ( not to failure) Work Complete 5 rounds for time: 185/ 105 lbs any Way Overhead – 5 Reps Strict Pull Ups – 7 Reps Toes

Strength: Testing Bench Press  for Wendler 5/3/1 program Work  For Time: Hang-Power- Snatch Burpees! 15-12-9-6-3 M=95/W=63  

Strength Make -up day for those who missed  any of the testing Phase for our Wendler 5/3/1 Work Complete 6 rounds of: 185/115 lb Hang Power Clean – 5 Reps 66 yd Sprint *Rest 60 seconds between rounds.  

  Yes !! I choose this video on purpose.. hahahahah Strength: Testing 1RM Press for Wendler 5/3/1 program Work for Time: Run 200-200-200-200 Wall-Ball 40-30-20-10 (M=20/W=14) Accessory 3×5 Turkish Get-up. ( Partials are ok)    

Hey Guys, starting today we will be implementing a structured training program (Wendler 5/3/1 ) for approximately 9 weeks. The program will be based on the following four compound lifts: Back Squat, Strict Press, Deadlift and Bench Press.  5/3/1 is built around cycles. Each cycle cons

Strength  Testing 1RM Back Squat for Wendler 5/3/1 program ( details to come ) 5 Rounds For Time: Work 20 KB-Swings 20 Burpees! 70/53 Accessory  Hanging leg Lifts 3×10  

For Time Run 600m Rest 1 Min 25 Burpees Rest 1 Min 400m Run Rest 1 Min 25 Burpees Rest 1 Min 600m Run

Strength 4x Heavy Sled Push Work  10 Min AMRAP Of: 5 Shoulder-To-OH! 10 C2B Pull-Up 20 Lateral Bar Jumps 155lbs/105lbs  

Work For Time: 10-9-8-…1 DL 225/155 Box Jump 24/20