Cycle 1 W6D4 SKILL: 3 Sets: :30 Hollow Hold :30 Rest :30 Plank Hold :30 Rest :30 Handstand Hold :30 Rest Repeat WOD: “Nasty Girls” 3 RFT: 50 Air Squats 7 Ring MUs 10 Hang Cleans (135/95)
Cycle 1 W6D3 STR: Back Squat WOD: 4 RFT: 12 Power Snatch (95/65) 12 OHS 12 Push-Ups NOTE: Smooth quick singles on the PS without walking away from the bar. UB sets on the OHS. Scale push-ups accordingly, focusing on good form. CO: 10 Rounds: :30 Work :30 Rest Cal AB
Cycle 1 W6D2 STR: Deadlift WOD: AMRAP 15: 50′ DB Farmers Carry (50/35) each hand 50 D/Us 10 DB Press CO: 5 Rounds: 40/30 Cal Row Rest 3:00
Cycle 1 W6D1 STR: Back Squats WOD: AMRAP 20: 6 Power Cleans (185/125) 3 Rope Climbs 800m Run CO: 5 Rounds: 10 TnG Muscle Snatch Rest as needed
WOD: “Luke” AMRAP 5: 4 Power Cleans (155/105) 24 D/Us 10 Pull-ups CO: 5 Rounds: 15-20 GHD Sit-ups
Cycle 1 W5D5 STR: Deadlift WOD:3 RFT: 15 HSPU 20 DB Snatch (50/35) 500m Row CO: 3 Rounds: 20 Good Mornings (75/55)
Cycle 1 W5D4 SKILL: EMOM 5: :20 Handstand Hold 12 Shoulder Taps (use box to modify) WOD: “Chelsea” EMOM 30: 5 Pull-ups 10 Push-ups 15 Squats
Cycle 1 W5D3 STR: Back Squat WOD:3 RFT: 10 Deadlifts (275/185) 2 Legless Rope Climbs 20 GHD Sit-ups CO: FT: 5k AB 2:00 Rest 4K AB 2:00 Rest 3k AB 1:00 Rest 2k AB 1:00 Rest 1k AB
Cycle 1 W5D2 STR: Snatch WOD: For Time: 40 Wallballs (20/14) 10′ target for M/F 8 Bar Muscle Ups 30 Wallballs 6 Bar Muscle Ups 20 Wallballs 4 Bar Muscle Ups 10 Wallballs 2 Bar Muscle Ups NOTES: Pushing for huge unbroken sets on a piece like this may not be the best idea. Sometimes […]
Cycle 1 W5D1 STR: Back Squats WOD: 6 RFT: 8 Unbroken Thrusters (105/75) 8 BarFacing Burpees NOTES: These Thrusters should be unbroken, which means you must dictate your burpee pace to reflect how you need to feel when getting back to the barbell. CO: 6 Rounds: 50m Waiter Walks (KB or DB in each hand) […]
