Strength:
Shoulder Press
5 reps at 65% of 90% of your 1RM
5 reps at 75% of 90% of your 1RM
5+ reps at 85% of 90% of your 1RM
Then
5x10 at 45% of 90% of your 1 RM
WOD: Every 3 min for 5 rounds
15 deadlifts (135/95)
10 front squats
5 shoulder to OH
Strength:
Deadlifts
5 at 65% of 90% of your 1RM
5 at 75% of 90% of your 1RM
5+ at 85% of 90% of your 1RM
then
5x10 at 45% of 90% of your 1RM
WOD: 12 min AMRAP
15 wallballs (20/14)
15 T2B
15/12 cal row/bike
Strength:
3 rounds
10 ring dips
10 parallette pass throughs
:30 second L-sit rig hold
WOD: EMOM x 19 mins
Min 1 - Power Cleans (135/95)
Min 2 - Alternating DB snatches (50/35)
Min 3 - KBS
Min 4 - HRPU
Min 5 - rest
*repeat for the 19 mins
Strength:
Bench Press
5 at 65% of 90% of your 1 RM
5 at 75% of 90% of your 1RM
5 at 85% of 90% of your 1RM
then
5 x 10 at 45% of 90% of your 1RM
WOD: 5 mins working :30 on and :30 off
Row
Bike
Run
Strength:
Back Squats
5 reps at 65% of 90% of your max
5 reps at 75% of 90% of your max
5 reps at 85% of 90% of your max
Then....
5 x 10 at 45% of 90% of your max
WOD:
50 DUs
40 goblet squats (53/35)
30 sit ups
20 pull ups
100m run
20 pull ups
30 sit ups
40 goblet squats
50 DUs
Strength:
15 mins to work to heavy
Power Snatch + Hang Power Snatch + OHS
WOD: 12 mins
1 shuttle run (down and back in gym) + 1 box jump
2 shuttle runs + 2 box jumps
3 shuttle runs + 3 box jumps
*keep adding 1 to each
Strength:
15 mins to work to a heavy Bella Complex
1 clean
1 shoulder to overhead
1 front squat
1 shoulder to overhead
WOD: Orbison
20 min EMOM
4 burpees
6 squats
8 sit ups
Strength:
4 rounds
5 strict pull ups
5 handstand push ups
10 barbell bent over rows
*may use a band for pull ups or do negatives
*HSPU or handstand hold or HSPU over box
WOD:
10-20-30-20-10
pull ups
back squats (95/65)
DUs
*move quickly
Strength: Squat Cleans 5-5-3-1-1-1
WOD: 5RFT
15 Hang Power Cleans (95/65)
25 air squats
200m run
*20 min time cap
Strength:
3 rounds
25 unbroken KBS (as heavy as possible)
20 feet elevated sumo (wide stance) KB deadlifts
WOD: Every 2 mins for 5 rounds
Run 200m
Max DUs
:30 second rest between rounds