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Max Effort Lower Body Day
Strength: - OH Squat - 3 RM - Speed Pulls: Sumo Deadlift @ 60-65% 1RM - 10x2 Core/Abs: 20 Strict T2B - every time you let go the bar do 15 Hollow rocks! WOD: For time 500m row 50 Ground to overhead with 20/15kg plate 50 Air squats 50 Single unders 50 Single unders backwards 50 Double unders 50 AbMat Situps TC 12 min
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 Don't forget to register!!! Dynamic Effort Upper Body Day
Strength: - Close grip Bench Press @60% + 25% Bands - 10x2 - Top Set: Strict Press - 4x6 **Start at 50% (of 1RM). This will increase by 2.5% (of 1RM) each week - Strict (Ring) Dips - 3x8 WOD 1: AMRAP 3 min: 1 Strict Toes to Bar + 1 strict C2B Pullup Rest 2 min, then WOD 2: AMRAP 6 min 1 Press @ 80% 1RM Press 2 Push Press 3 Push Jerk 4 Hang Clean 5 Burpees over bar Dynamic Effort Lower Body Day
Strength: - Box Jumps over 3 boxes (16“) - 5x - Box Squat with Straight Bar @55% + 25% Band Tension - 12x2 - Top Set: Back Squat 8 reps, start @ 50% of 1RM and increase weights by 5/3 kg each week Core/Abs: For time: 40 Medball Russian Twists 30 Medball Situps against wall 20 Hollow Tucks 10 Toes to Bar WOD: AMRAP 6 min 6 Pullups 6 Box Jumps 1 Deadlift 120/80kg + 1 Deadlift each round Max Effort Upper Body Day
Strength: - Bench Press with 25% band tension - 1 RM - Strict Press - 6x6 **Start at 50% (of 1RM). This will increase by 2.5% (of 1RM) each week Core/Abs: 5x3 Dragon Flys WOD: 5 Rounds for time 20 Heavy Russian KB Swings 15 Toes to Bar 10 HSPU 5 Burpee pullups TC 12min Weightlifting:
Every 15 sec x 8 1 Snatch Balance Every 30 sec x 8 1 First Pull + 1 Power Snatch Every 45 sec x 8 1 High Hang Squat Snatch + 1 Low Hang Squat Snatch AMRAP 18 min 3-6-9-12- +3 each round of: Power Snatch Lunges (1=l+r) Pushups Situps Air Squats Max Effort Lower Body Day
Strength: - Box Squat with 25% chains - 3 RM - Speed Pulls: Conventional Deadlift @60-65% 1RM - 15x1 Core/Abs: - Weighted Superman Hold with Barbell - 3x1 min WOD: AMRAP 12min 3 Thrusters 60/40kg 6 Front Squats 60/40kg 9 Sumo Deadlift High Pulls 60/40kg 12 Jackknives Dynamic Effort Upper Body Day
Strength: - Bench Press @55% + 25% Bands - 12x2 (Close grip) - Top Set: Strict Press - 4x6 **Start at 50% (of 1RM). This will increase by 2.5% (of 1RM) each week - 4 rounds not for time of: 12 ring dips + 10 single arm db rows/side WOD: 15-12-9-6-3 Chest to bar pull ups Power Snatches 40/25kg In Teams of 2 for time:
100 Wallballs 20/14 lbs 100 Pushups 100 Box jumps #24/20 100 Pullups 100 One Arm DB Thrusters 15/10kg 100 AbMat Situps 100 One Arm DB OH Lunges 15/10kg 100 Burpees 100 cal Row TC 36 min Dynamic Effort Lower Body Day
Strength: - Box Squat with Straight Bar @50% + 25% Band Tension - 12x2 - Top Set: Back Squat 8 reps, start @ 50% of 1RM and increase weights by 5/3 kg - Gute Ham Raises with partner - 3x5 Core/Abs: - 2 min Plank Hold WOD: AMRAP 7 min 10 DU 5 Pullups 5 Pushups +10 DU each round |
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