One lift per day:
- 2-2-2-2 @ 70% – 80% – 85% – 90% – two minutes between sets. Then …
- EMOM for 12 minutes: 3 reps @ 70%, dynamic effort.
Rest a bit, then do other work as desired.
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AMRAP 20 minutes of:
5 Back Squats 225/155 (Use a rack for the squats)
2 Rounds of “Cindy”*
*5 pullups, 10 pushups, 15 air squats
Men:
Back squat 5-5
Shoulder press 5-5-5
Deadlift 5
Women:
2 Rounds of Helen …
Run 400m
21 kettlebell swings, 1.5/1 pood
12 pull-ups
… and, after a short rest, 2/3rd of Annie:
40-30-20-10 rep rounds of:
Double-unders (or 2x singles)
Sit-ups
Men:
Strength training begins! Find 5RM on squat, press, deadlift
Sophomores: EMOM for 6 minutes: 80m farmer walk with 2 kettlebells, 35lbs; 4 clean and jerks w/ the kettlebells
Women:
WOD–for time: (Rx’d = 4 pts; scaled = 3 pts)
800m run (scaled version: 600m)
50 wall balls
50 box jumps (20″) (scaled: 30 wallballs, 30 box jumps)
600m run (scaled: 400m)
30 wall balls
30 box jumps (20″) (scaled: 25 wallballs, 25 box jumps)
400m run
20 wall balls
20 box jumps (20″)
One lift per day:
- 3-3-3-3 @ 60% – 70% – 75% – 85% – two minutes between sets. Then …
- EMOM for 10 minutes: 4 reps @ 60%, dynamic effort.
Rest a bit, then do other work as desired.
EMOM for 10 minutes:
80m farmer’s carry, 2 kettlebells, each 1 pood
4 clean and jerks with the 2 kettlebells
Rest … then:
EMOM for 8 minutes:
Prowler push, down and back 30m, with 135lb on it