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Monday
Barbell Strength
:
Squat 1-1-1ME @ 80-90-95-100%
EMOM 10 min: 2 reps @ 80%

WOD: For time:
5 rope climbs
5 clean and jerks (115/65)
4 rope climbs
4 clean and jerks (135/75)
3 rope climbs
3 clean and jerks (155/85)
2 rope climbs
2 clean and jerks (175/95)
1 rope climb
1 clean and jerk (195/105)
*sub 5 strict ring rows for 1 rope climb View full article »

Sunday
Run 60 minutes for distance

Monday
Short Interval:
Short Interval:
8 x 200m, rest 60s between View full article »

Monday
9 min EMOM
1-3 min: 3 high hang squat clean + 2 push jerk
4-6 min: 2 high hang squat clean + 1 split jerk
7-9 min: 1 high hang squat clean + 1 split jerk
*Build across sets focusing on speed and bar path View full article »

Monday
Barbell Strength
:
Squat 2-2-2-ME @ 70-80-85-90%
EMOM 10 minutes: 3 reps @ 70%

WOD:
Complete as many rounds as possible in 5 mins of:
3 Deadlifts (275/135)
7 Push Press (115/75) View full article »

Monday
WOD: 12 min AMRAP of:
20 Sit-ups
10 Left Arm Overhead Walking Lunges (60/40)
10 Right Arm Overhead Walking Lunges (60/40)

Then…

3 rounds for quality:
10 hollow rocks
10 v-ups
10 tuck-ups
10sec hollow hold View full article »

Sunday
Run 45 minutes for distance

Monday
Short Interval:
4 x 400m, rest 60s between

WOD: For time:
21 shoulder press (96/65)
400m run
21 push press (96/65)
400m run
21 push jerks (96/65)
400m run View full article »