60-65% work on cycling barbell. Unbroken sets. Up from last week, 1/30. All sets at the SAME WEIGHT.
8 Rounds:
250m Row Sprint
100′ Farmer Carry
-Rest 1 Min-
*24 mats = 100′
**You choose weight, challenge yourself
3×3 Wide Grip
3×3 Medium Grip
3×3 Close Grip
*same weight each grip
*60% of bench for all sets
*one set = 1 wide, 1 medium, 1 close
6 Rounds:
7 KB Deadlift 16/24
7 KB Hang Power Clean
7 KB Front Squat
*2 KB’s!
*goal, unbroken rounds
Accessory:
4×15
Glute Superman
-or-
Back Extension
*Build to a heavy single
**Feet on 45# plate, 4″ deficit
“Grace”
30 Clean & Jerks 95/135
Rx+.. “Heavy Grace” 135/185
Accessory:
3 Rounds:
15 Russian Swings w/ Band (red/blue)
Max Plank (add # if 1 min is easy)
EMOM 15:
Min 1 – 10/15 Cal Bike
Min 2 – 6-10 D-Ball/Sandbag Clean
Min 3 – LOBx2 Double OH Carry
Team of 2:
100 Calorie Row
Complete:
12-24-36
Synchro Thrusters 55/75
Toes to Bar
100 Calorie Row
Rx+.. 65/95
Rx++.. 75/115
Skill Work:
Spend 10-15 Min work on a weakness!
– HSPU
– Muscle Up
– HS Walk
– Kipping
*12 min to build to a heavy single
4 Rounds:
10 Pull-Ups
15 Deadlift 155/225
25 Sit-Ups
Rx+.. GHD Sit-Up
Accessory:
3 Rounds:
10 Tate Press
12 Rollback Extension
21-18-15-12-9-6-3
Single Arm Front Rack DB Lunge 35/50
Box Jumps 20/24″
Rx+.. OH Lunge
*switch sides each round 21’s with right, 18’s with left, etc
*55-60% work on cycling barbell. Unbroken sets.
5 Rounds:
500m Row
-or-
400m Run
-or-
25/30 Cal Bike
-Rest 1:1-
*Chose one & stick to one for all 5 rounds.
**Goal :05/:10 apart each round
***Score is total time, record all 5 scores in comments
*Pause at top :01
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Accessory:
30 Perfect Ring Rows
-or-
20 Strict Pull-Ups
Work to a 3RM
Every 3 Min for 5 Rounds:
30 KB Swings 16/24
Max Burpee over KB
Accessory:
2 Rounds:
1 Min Plank
:30 Hollow Hold