Deload Week Strength Build to a heavy Split Jerk Workout 5 Power Cleans @ 135 7 Bar Facing Burpees 10 Cals Bike 20 MIN AMRAP
Murph - For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run All with a Weight Vest (20/14 lb)
Every 5 Minutes x 6 10 Power Snatches @ 155/105 Bike @ 300/220 Watts in remaining time
Snatch - 3 x 2 @ 75% 3 x 2 @ 80% Clean and Jerk - 3 x 1 @ 75% 3 x 1 @ 80% Skill work - EMOM x 16 M1: 1 Muscle Ups M2: 2 Rope Climbs / 1 Legless Workout - Nancy - 400 M Run 15 OHS @ 95/65 5 Rounds for TIme
Strength A. Deadlift : 20 Reps @ 65% Then 3 x 10 @ 70% Skill work 30 Second Max HSPU Strict or Kipping Rest 2:00 x 4 Workout Every 3 minutes x 10 8 - 10 Chest to bars 10 Thrusters @ 75/55lbs 10 Burpees
Strength A. Push Jerk: Build to a 5 Rep Max; Tempo 3201 Then 3 x 3 @ 90% Tempo 3201 Skill Work - Kipping Pull up : Max Reps then 5 x 60% of Reps -Kipping Ring Dips: Find Max Reps Then then 5 x 60% of Reps Workout 50 Cals Rest 5 Minute x 3 Rounds
Back Squat @ Tempo 3201 3 sets of 5.4.3 - @ 80%; Rest 20 seconds between Reps; Rest 2:00 between sets. A1. OverHead Walking Lunge 5 x 50 ft ; Rest 1:00 A2. Burpee Box Jump Jumps 5 x 12; Rest 1:00 Workout 200 M Run 16 Dumbell Snatches @ 50/35lbs 8 Toes To Bar 15 Minute AMRAP
Every 5 Minutes x 6 8 DB Thrusters @ 35/25 10 Toes to Bars Bike @ 300/220 Watts in remaining time
Snatch - 3 x 2 @ 70% 3 x 2 @ 75% Clean and Jerk - 3 x 1 @ 70% 3 x 1 @ 75% Skill work - EMOM x 16 M1: 1 Muscle Ups M2: Rope Climbs Workout - ack Complete as many rounds as possible in 20 minutes of: 10 push presses 10 kettlebell swings 10 box jumps Men: 115-lb. presses, 1.5-pood swings, 24-in. box Women: 80-lb. presses, 1-pood swings, 20-in. box
Strength A. Deadlift : 20 Reps @ 60% Then 3 x 10 @ 65% Skill work Hand Stand Push up x Strict: 4, or Kipping: 8 Rest 1:00 x 7 - 8 Workout Every 3 minutes x 10 10 SDHP @ 75/55 10 Bar Facing Burpees 10/8 Cals Bike
Strength A. Push Press: Build to a 3 Rep Max; Tempo 3201 Then 3 x 3 @ 90% Tempo 3201 Skill Work -Strict Pull Up Max Reps then 5 x 60% of Reps -Strict Ring Dips: Find Max Reps Then then 5 x 60% of Reps Workout 15 Seconds Bike @ 100% 2:00 Rest x 10
Back Squat @ Tempo 3201 3,3,3 1,1,1 - build to a heavy A1. Front Rack Walking Lunge 5 x 50 ft ; Rest 1:00 A2. Burpee Broad Jumps 5 x 6; Rest 1:00 Workout 10 Chest to Bars 10 KB Swings 10 Wall balls @ 30/20 5 Rounds for Time
