2/29/2016

A) Bench Press: 4 x 3 Work up to heavy last set

B) 3 RFT:

  • 10 Front Squats (95/65)
  • 20 Pull-ups
  • 30 Mountain climbers (l+r=2)
  • 40 Russian KBS (55/35)
  • 50 Abmat sit-ups
  • Row 500 m
  • 50 Flutter kicks (l+r=2)
  • 40 Supermans
  • 30 Push Press (95/65)
  • 20 T2B
  • 10 OHS (95/65)

Basic Lifting Cycle 4.3

A) Lift:

  • Snatch: 5 x 1
  • Snatch Pull: 3 x 2
  • Front Squat: 3 x 2

B) WOD: 

  • Accumulate 7 minutes in a plank
  • Every time you break perform a 50 foot waiter's carry (25 feet with the left arm and 25 on the right) with weights as heavy as possible

Basic Lifting Cycle 4.1

Increase the weights from last week as able to.

A) Lift:

  • Clean and Jerk: 5 x 1
  • Clean Pull: 3 x 2
  • Back Squat: 5 x 2

B) For Time:

  • 10 Deadlifts 185/155, 2 TTB
  • 8 DL, 4 TTB
  • 6 DL, 6 TTB
  • 4 DL, 8 TTB
  • 2 DL, 10 TTB

Basic Lifting Cycle 4.1

Increase the weights from last week as able to.

A) Lift:

  • Clean and Jerk: 5 x 1
  • Clean Pull: 3 x 2
  • Back Squat: 5 x 2

B) For Time:

  • 10 Deadlifts 185/155, 2 TTB
  • 8 DL, 4 TTB
  • 6 DL, 6 TTB
  • 4 DL, 8 TTB
  • 2 DL, 10 TTB

Basic Lifting Cycle 3.5

A) Pull-up Work: Butterfly & Kipping Pull-up Progressions

B) 25 minute AMRAP of:

  • 500 m Row
  • 5 pull-ups
  • 6 alternating DB snatch @ 55/35
  • 7 deadlifts @ 95/65
  • 8 Double unders

* Each round will begin with a 500 m row, however all other movements are subject to ascending ladder of additional 2 reps each round.

Basic Lifting Cycle 3.4

A) Lift:

  • Hang Snatch: 5 x 3
  • Power Clean and Power Jerk: 5 x 1+1
  • Overhead Squat: 5 x 1

B) Tabata interval (20 seconds work/10 seconds rest x 8 intervals) per movement:

* Complete 8 intervals of Abmat situps before initiating burpees. 
  • Abmat situps
  • Burpees
* Score = lowest number of reps. for any of the 8 intervals for each movement.