Back Squat 4×10@ 65-70% of 1 RM
Accessory: 30 Dumbell Step-ups (50/35; 24/20)
6min AMRAP
10 Dumbell Lunges
30 Double Unders
“Jackie”
1000m Row
50 thrusters #45
30 pull-ups
“Upside Down Annie”
…Use your imagination!!!
Front Squat 4×10 @ 65-70%
Accessory: 30 Sumo Good Mornings
Cond: Double Alternating Tabata
Front-rack lunges
Box Jumps
Every 3 Minutes for 30 Min:
Odd Cycles: 2 Rounds of – 6 HPC, 6 STO, 6 Burpees
Even Cycles: 400M Run
1 Clean and Jerk 135/95
1 round of Cindy
2 Clean and Jerk
1 round of Cindy
3 Clean and Jerk
1 round of Cindy……
Continue until 5 Clean and Jerks then return to 1 Clean and Jerk with a round of Cindy between each barbell movement.
Partner WOD
800 m sandbag run
4 rope climbs
100 medball sit ups
4 rope climbs
50 box jumps 24/20
4 rope climbs
100 sledge strikes
4 rope climbs
Divide work as needed.
8 rounds
15 Wall Balls 20/14
30 Double Unders
18 min EMOM
1st min- 12 alternating pistols
2nd min- 6-8 HSPU
3rd min- 10 TTB
1000 m row cash in
Then 4 rds
9 Deadlifts 225/185
11 Over Bar Burpees
Then
1001 m row
Strength
6×2 Back Squat at 90%
Accessory
3×10 split squats (5 each leg)
Metcon
6 Rounds
10 dumbbell snatches
12 wallballs
1 mile run
Rest 4 minutes
800 meter run
Rest 3 minutes
400 meter run
rest 2 minutes
250 meter run
BACK SQUAT 5X5 @ 80%
-then-
12 MINUTE AMRAP:
12 KB SWINGS (50/30)
12 KB SQUATS (50/30)
12 KB LUNGES (50/30)
-then-
50 SINGLE LEG HAMSTRING CURLS
Tabata City
a- double unders
b- pull ups
c- kettlebell swings
d- ab mat situps
Partner Workout
14 rounds (7 each)
12 cal row
12 burpees
Alternate Rounds