Strength : 3 Rounds E90O90 Shoulder Press :00 - 1 Rep @ 90% 1:30 - 2 Reps @ 85% 3:00 - 3 Reps @ 80% rest 2:00 5:30 - 1 Rep @ 90% 7:00 - 2 Reps @ 85% 8:30 - 3 Reps @ 80% rest 2:00 11:00 - 1 Rep @ 90% 13:00 - 2 Reps @ 85% 14:30 - 3 Reps @ 80% MetCon : 12:00 AMRAP 300m Row 15 Bench Press (135/95) Strength Class: Work up to Heavy: 1 Power Clean – 1 Hang Squat Clean – 1 Front Squat Work up to Heavy Double OH Squat 3 x superset: 12 GHD Sit Ups 12 GHD hip extentions HS Walk work
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Strength: 15:00 EMOM Deadlift :00 - 1 Rep @ 95% 1:00 - Rest 2:00 - 2 Reps @ 90% 3:00 – Rest 4:00 - 3 Reps @ 85% 5:00 Rest 6:00 – 4 Reps @ 80% 7:00 Rest 8:00 Rest 9:00 - 1 Rep @ 95% 10:00 - Rest 11:00 - 2 Reps @ 90% 12:00 – Rest 13:00 - 3 Reps @ 85% 14:00 Rest 15:00 – 4 Reps @ 80% Metcon: 3 Rounds: 5 Muscle Ups 10 Squat Cleans (135/95) 20 Box Jumps (24/20) Olympic Strength: 10:00 EMOM Snatch 3 Reps @ same weight as 2 weeks ago Gymnastic Strength: In 10:00 Complete Increasing Unbroken sets of 3, 6, 9, 12, 15, 18, 21, etc. C2B Pull Ups MetCon: 11:11 AMRAP Remembrance Day WOD 11 Cal Row 11 HSPU 11m Sled Push (225/155) 11 Pull Ups We will begin with 1:00 of silent remembrance. If possible, wear red in honour of those who’ve given their lives for our sake. Strength: 3 Rounds E90O90 Jerk :00 - 1 Rep @ 90% 1:30 - 2 Reps @ 85% 3:00 - 3 Reps @ 80% rest 2:00 5:30 - 1 Rep @ 90% 7:00 - 2 Reps @ 85% 8:30 - 3 Reps @ 80% rest 2:00 11:00 - 1 Rep @ 90% 13:00 - 2 Reps @ 85% 14:30 - 3 Reps @ 80% MetCon : 16:00 AMRAP 16 of the following complex: Deadlift Power Clean Hang Squat Clean Push Press Back Squat (135/95) In remaining time complete AMRAP of: 16 Lunges (135/95) 16 Burpees Score is total reps of lunges/burpees Strength Class: Bench Press Same time/rep scheme as Jerk 3x Max UB Strict Pull ups 3 x 10 GHD Sit Ups HS Walk work Strength: 3 Rounds E90O90 SUMO Deadlift :00 - 1 Rep @ 90% 1:30 - 2 Reps @ 85% 3:00 - 3 Reps @ 80% rest 2:00 5:30 - 1 Rep @ 90% 7:00 - 2 Reps @ 85% 8:30 - 3 Reps @ 80% rest 2:00 11:00 - 1 Rep @ 90% 13:00 - 2 Reps @ 85% 14:30 - 3 Reps @ 80% Metcon: 20:00 AMRAP 10 LH KB Push Press (55/35) 20 Russian kettlebell swings (LH) 10 RH KB Push Press 20 Russian kettlebell swings (RH) 20 Goblet Squats 20 Weighted Box Step overs MetCon: 50 Cal Row 50 Sit Ups 50 Jerk (135/85) 35 Cal Row 35 Sit ups 35 Push Press(135/85) 20 Cal row 20 Sit up 20 Shoulder Press (135/85) 15:00 Skill Work Work on a weakness 10:00 Mobility – DO IT! Strength Class: Clean Pull 3-2-1-2-3 w/ :03 Pause at top Weighted Ring Dip 4-4-4-4-4 w/ :03 pause at bottom 15:00 Of banded shoulder pre-hab/rehab |
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