Warm up
4 rounds
5 pull ups (weighted)
10 push ups
15 squats
Strength
Deadlift
5,5,5,5,5 We are not looking for broken backs.. this is about form. Go a little lighter
Wod
14 minute AMRAP
Warm Up minute 6 minute emom- run 100m, 5 push ups
then 10-20 empty bar back squats with a 1 second pause at the bottom
Strength- Back squats
Heavy 3’s
(do two or three sets of 5 to build up to first weight of 3’s, you should be working above 85 percent) 3,3,3,3,3
WOD
14 Minutes
1000 meter row buy in
THEN Amrap of
10 wall balls
25 doubles
3 bar muscle ups (sub 5 pull ups, 5 chest to bar pull ups, or 7 ring rows)
Warm Up
800M sandbag run with a partner
Strength
Push Jerk
2,2,2,2,2,2
Go heavy!
Wod
6 Rounds
9 Shoulder to overhead 135/95
9 burpees over your bar
200M run with a wall ball
Warm up-
500M row
3 rounds
10 pull ups
10 push ups
-Grab a bar
work empty bar power postition squat clean
Strength
Sets of 2
Power position squat clean- work on speed under the bar
2,2,2,2,2,2
Wod
20 min AMRAP
Sunday Funday
Teams of 2-
Wod 1- 10 minutes
800M with a 45/25 plate
Max wall balls with remaining time- 2 burpees each every time you switch off on the wall balls
Wod 2-
12 Minute Amrap
10 Clean and Jerk 135/95
10 pull ups
*clean and jerks and pull ups can be split however you want
BUT BUT BUT 10 sits ups each at the end of each round
Wod 3-
8 minute Amrap
6 man makers (split how you want)
Run 100m
Cant start your next round of man makers until both partners are in from the run.