We are on a deload week from the strength cycles. Next week your working weights go up!
Warm up-
25 Perfect Air squats
25 Perfect Push ups
Then 7 Minutes Of
5 pull ups, 10 push ups, 15 squats
Strength:Back Squat
5X40%
5×50%
3×55%
5X60%
5%65%
AMRAP at %70
Wod- For time
Run 400M (or bike 35 cals)
50 Rowing Cals
50 Slam Balls
50 Burpees
Run 400m (or bike 35 cals)
Scaling option
Run 200 (bike 20)
40,40,40
run 200
Sunday Funday
Happy Mothers Day to all the Train Harder Moms!
Wods will be inside.. it’s supposed to rain.
Partner Wod
2 Minutes Per Station- Max reps at each station
3 times through all of this
Station 1- Kb Swings
Station 2- Row for Cals
Station 3 Burpees
Station 4 Clean and Jerk 135/95
Station 5 Strict Pull ups
Rest 3 minutes … repeat.
Endurance 8am
Run- we can do these all on the post office road
200×2 with 1 minute rest
400X3 with 90 second rest
800×2 with 2 Minute rest
400×3 with 90 second rest
200×2 with 1 minute rest
9am Mobility
10am Chipper ——-2 Person Teams——–
100 wall balls
90 sit ups
80 Push ups
70 Slam Balls
60 bike cals
50 back squats heavy-ish 225/185 something you can break up into sets of 5 and keep a pretty good pace
40 Cleans 185/135
30 Rower Cals
20 man makers
10 muscle ups (or 30 pull ups) or a combo of both.
Warm up
5 minute row
2 minutes per leg couch stretch
20 Weighted good morning
Pesos Muertos (dead lifts)
The numbers below are based off of 90 percent of your one rep max.. get that 90 percent number than use the chart or your phone to figure out the numbers
5×40% 5×50% 3×60% 5×75% 3×85% THEN
AS MANY REPS AS POSSIBLE at 95%
Wod-
6 Rounds
3 Muscle Ups (rings) (sub 8 pull ups or 10 ring rows)
20 PERFECT air squats
50M walking lunge with a slam ball
Warm up
Bike races- Pick a partner
8 minutes- switch every minute
Power position, Power clean review
0-2 10 Power clean from the power postion
2-4 10 Squat cleans from the power position.
Strength
Bench Press
The numbers below are based off of 90 percent of your one rep max.. get that 90 percent number than use the chart or your phone to figure out the numbers
5×40% 5×50% 3×60% 5×75% 3×85% THEN
AS MANY REPS AS POSSIBLE at 95%
Take 5 Minutes to build up to a heavy power position squat clean
Wod- Version 1 For time HEAVY VERSION
50 Cal bike buy in
Then
3 Rounds
4 Hang squat cleans 225/155
15 Toes to bar
1 Sled push
Version 2- For time
50 Cal bike buy in
3 rounds
10 Hang Power Clean 135/95
25 sit ups
1 sled push