Pressing: Push Jerk: Find 20 Rep Max Push/ Pull Strength 3 Rope Climbs 6 HSPU 20/15 Cals Bike Rest 2:00 x 4 Round Workout :30 Seconds Thrusters @ 75/55 :30 Seconds Burpees :30 Seconds Double Unders 1:00 Rest x 5 rounds
Snatch: EMOM until Failure 2 Reps @ Start at 135/95; add weight Back Squat: Tempo 42x1 3 Reps @ 80 % x 6 Sets Single Leg Work Super-set: A1: Bulgarian Split Squat 32x 1 x 10 Total Reps A2: Weighted Pull - Ups; 4 Reps; build each set x 4 Sets Workout: 40 Cals 40 Wall Balls 30 Cals 30 Thruster @ 95/65 20 Cals 20 Squat Cleans @ 95/65 For Time
A1. Kip Swings 5 x 3 Rest 1:00 A2. Hips to Bar 5 x 3 Rest 1:00 A3. Bar Muscle ups or Transition Drills 5 x 5 Rep Rest 1:00 Workout : 70 Kettlebell Snatches @ 53/35 50 Cals Bike 25 Toe to Bar For TIme
Close Grip Bench Press: Build to a Max then Max Reps @ 85% SA DB Bent over Row: Build to a heavy 5 Rep Workout 500 M Row 15 Burpees 10 Sandbag Cleans @100/150 6 Rounds For Time
Clean: Build to a heavy Front Squat: Build to a heavy Work Out: 10 Thrusters @ 95/65 8 Bar Facing burpees 10 Snatches @ 95/65 8 Bar Facing Burpees 5 Rounds
Pressing: Split Jerk: Build to a heavy Push/ Pull Strength Max set of Ring Dips Rest 5 minutes Max Set of Pull Ups 3 Round s Workout 4 Minute of 10 Wall Balls 10 Toes to Bar Increase Reps by 2 Rest 4:00 x 3 Rounds Goal is to start at a comfortable pace then get faster and faster each round. Last round should be close to 100% effort.
Snatch: Build to a heavy Hang snatch then 20 Reps @ 77% for time Back Squat: Tempo 42x1 Build to a heavy Single Leg Work Super-set: A1: Bulgarian Split Squat 32x 1 x 10 Total Reps A2: Weighted Pull - Ups; 4 Reps; build each set x 4 Sets Workout: 15 Toes to Bar 20 Cals Row 50 Double Unders 12 Minute AMRAP
A1. Ring Swings 5 x 3 Rest 1:00 A2. Hips to Ring 5 x 3 Rest 1:00 A3. Ring Muscle ups or Transition Drills 5 x 5 Rep Rest 1:00 Workout : 10 Cals Bike 10 KB Swings @ 53/35 12 Cals 12 KB Swings 14 Cals 14 KB Swings add two reps each rounds 20 Minutes Time cap
Warm Up - 1:00 Row 1:00 Ski 1:00 Bike x 3 Rounds 10 Good Mornings 10 Dumbbell Sots Press 10 Walking Lunges 10 Bird Dogs 2 Rounds then 5 Box Jump Step Downs 5 Power Snatches @ 80/115 5 Thrusters @ 115/80 Rest 1:00 8 Burpee Box Jump over 8 Hang Power Snatches 8 Thrusters @ 115/80 Rest 5 - 7 Minutes Workout: Wodapalooza 7 Death By: E2MO2M 8 Burpee Box Jump Overs (24, 20in) 8 Hang Power Snatches (115, 80Lbs) 8 Thrusters (115, 80Lbs)
Work Out: Wodapalooza Workout 6 8 Minutes Max Meters Rowed Warm up 5:00 Minutes Bike EMOM 10 second Sprint Rest 4 Minutes 250m Rowed @ 2k pace x 2 Rest 3 minutes 500M Row @ 2k Pace x 2 Rest 5 Minutes then workout
Pressing: Split Jerk: 5 x 2 Reps @ 70% 4 x 2 Reps @ 75% 3 x 2 Reps @ 80% Push/ Pull Strength 20 Ring Dips 15 Ring Rows 2:00 Bike @ 300/200 Watts x 3 Rounds Workout 4 Minute of 15 Power Snatches @ 135/95 Max Bar Facing Burpees Rest 4:00 x 3 Rounds Goal is to start at a comfortable pace then get faster and faster each round. Last round should be close to 100% effort.
Snatch: 12 Snatches @ 55% Rest 1:00 10 Snatches @ 60% Rest 1:00 8 Snatches @ 65% Rest 1:00 6 Snatches @ 70% Rest 2:00 x 2 Rounds Back Squat: Tempo 42x1 7 x 4 Reps @ 85% Single Leg Work Super-set: A1: Bulgarian Split Squat 32x 1 x 10 Total Reps A2: Weighted Pull - Ups; 4 Reps; build each set x 4 Sets Workout: 20 Dumbbell Thrusters @ 35/20 50 Double Unders 15/12 Cals BIke Rest 3:00 x 3 Rounds
A1. Ring Swings 5 x 3 Rest 1:00 A2. Hips to Ring 5 x 3 Rest 1:00 A3. Ring Muscle ups or Transition Drills 5 x 5 Rep Rest 1:00 Workout : 25 Ft Front Rack Lunge @ 115/85 8 Bar Facing Burpees 25 Ft Front Rack Lunge 8 Toes to bar 4 Rounds for Time
Warm Up - Banded Lateral Walks x 50 feet Single Leg Glute Bridges x 10 Reps 500 M Row 3 Rounds then 10 Goblet Squats 10 Kip Swings 10 Push Ups 10 Ring Swings 2 - 3 Rounds then 5 Back Squats 5 Toes to Bar 5 Back Squats 5 Deficit HSPU 5 Back Squats 3/2 Muscle Ups 1- 2 Rounds - Feel warm before going into this one. Make sure you have a strategy that fits you will house. - Back Squats I think Can be Unbroken - Do not burn out on Gymnastics. Workout: Wodapalooza 5 15 minute AMRAP 30 Back Squat (115, 85Lbs) 30 Toes To Bar 30 Back Squat 30 Handstand Push-Up 30 Back Squat 15/10 Ring Muscle-Ups
Work Out: Wodapalooza Workout 4 16 minute AMRAP Devil Press (50, 35lbs) Alt. DB Step-ups (24, 20in) 2/2, 4/4, 6/6, 8/8, 10/10, etc
