Back Squat Strength
12 / 8 / 23 A. Back Squat 4 – 4 – 4 / 3 – 3 -3 / 2 – 2 – 2 Use same weight for 4s , 3s and 2s B. Partner 4k Row partition meters as needed.
Uncategorized
Pump House
12 / 7 / 23 5 rounds 100m run 10 push ups 1 rope climb 20 min CAP
The Armada
12 / 6 / 23 For time 1 -2-3-4-5-4-3-2-1 Squat cleans 5-10-15-20-25-20-15-10-5 cal machine Use 185 / 125 barbell
Pressing Strength
12 / 5 / 23 A. 5 x 2 Press building B. 5 x 3 Push Press building C. AMRAP 10 25 double unders 12 russian KBS 53 / 35 9 V ups
Air Conditioning
12 / 4 / 23 AMRAP 20 400m 21 cal machine 12 burpee pull ups
cliff hanger
amrap 25 run 250 5 hang power clean 5 front squat 5 push press 5 back squat use 95 / 65 bar
deadlift strength
A. deadlift 5 – 5 – 5 building deadlift 3 – 3 – 3- 3-3 across B. amrap 12 100m run 10m walking lunge 12 db snatch 50 / 35 10 walking lunge
360 degrees of reps
3 rounds 30 cal row 30 wall ball 30 pull ups 30 medball situps
Snatch complex
A. 12 min build slow in the following complex snatch deadlift + snatch pull + hang snatch + power snatch B. AMRAP 10 1 burpee over the bar 1 power snatch 135 / 95 2 burpees over bar 2 snatch etc till 10 min
3 Beats Run
AMRAP 25 3 rounds of 5 toes to bar 10 kbs 53 / 35 15 air squats then run 400m after 3 rounds
