Category

Strength  10-10-10-10 Bent Over BarBell – Row Supersetted with Dips or Push-Ups (stopping just prior to failure. Work Interval Work: (Minute “On”, Minute “Off”) 8 Rounds Of: 2 Power-Cleans 30 Yard Sprint As many Burpees as possible in remainder of Minute. **Rest One Minute** (17

Strength {Testing}  1 RM Deadlift ( trainee  will take 15-25 mins to work-up to heaviest ) Trainee will focus on maintaining a neutral but tight spine during lifting attempts. Work 60 yd overhead walking lunge (plate) at 45/25 lb. 60 reps of double under 60 reps of kettlebell swing at

Strength  Push-Press, 3-2-2-1-1-1-1-1 Work  “The Chief” 5 Rounds of: AMRAP in 3 minutes 3 Power Cleans 135/95 6 Pushups 9 Air Squats 1 minute rest

Strength  Back Squat 3×5 60-75 % Max Rep Strict Dips ( advanced ring dips) Work FOUR Minute AMRAP; 7-Sumo-DeadLift-High Pull 7-C2B Pull-Up (M=95, W=63) —–REST 4 MINUTES—– WOD-2, FOUR Minute AMRAP; 6-Shoulder-To-Overhead 8-Toes-To-Bar (M=115, W=83) —&

Strength Find 1RM Clean and Jerk (* advanced) Find 1 RM Push- Press ( *beginners) {trainees have 15-20 minutes to find heaviest lift} Work 21-15-9 Hang-Power Clean/ Burpee! 135/83

Strength  Find 1RM Back Squat * ( 20- 25 mins to work up to heaviest Back squat.)  Trainee should move up in weight gradually and take adequate amounts of rest between maximal attempts. Work 8 Minute AMRAP: 10 1-Armed DB Snatch (Alternating) M=70/W=50) 30 Double-Unders Midline 30 leg

  Strength Back Squat “back off week “ 3×5 @ 50-65 % After each set,  trainee will attempt AMAP push-ups stopping 1-2 reps before failure. AMAP = As many as possible. Male Rx 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

10 Minutes of 5-10-5 shuttle drills AMRAP 6 minutes: 10 Burpees 15 Yard Dumbbell Lunge Rest 2 Minutes AMRAP 6 Minutes: 10 Air Squat 10 Dumbbell Push Press ( *can sub for barbell if not enough dumbbells are available)  

With a running clock… AMRAP 5 12 Box Jump Overs, 24/20″ 12 Bar Facing Burpees 12 Front Squats, 115/95 Rest 3 Minutes AMRAP 5 10 Box Jump Overs, 24/20″ 10 Bar Facing Burpees 10 Front Squats, 115/95 Rest 3 Minutes AMRAP 5 8 Box Jump Overs, 24/20″ 8 Bar Facing Burpees 8 Front Squats, 115

Deadlift ( Back-off week ) 3×5 @ 50- 65% Ring/Strict Dips / Box Dips 5-8 reps Work 10x KB Swing @ 44# >/ 53# > 10x Push-up + 25x KB Swing @  44#> / 53# > 10x Push-up + 20x KB Swing @ 44#> / 53# > 10x Push-up + 15x KB Swing @  44#> / 53# > 10x Push-up + 10x