WOD
Every 1:30x7
1 hang power clean + 1 power clean
Goal: good day to work on form for build across the 7 sets to something heavy
3 sets
15-20 barbell hip thrusts
10 strict toes 2 bar
Goal: you can build in weight across these or stay the same with the thrusts
WOD
16 EMOM
1 Round of Cindy
(Goal: last increase before moving onto big sets next week. If you got a vest, wear it. See if you can keep it
an EMOM/beat your score from last week)
Accessory work
4 sets
8/8 KB SL RDL
20 banded face pulls
WOD
2 sets
800m sprint
4:00 rest
Into
6 sets
100m sprint
:30s rest
(Goal: increase the distance from last week! 800s should take about 4:00 and the 100s should take about :30s)
WOD
5 sets
5 back squats @65-80% 5RM BS
2:00 rest between
(Goal: stay within the percentages to work on heavier loads but on a slightly different backsquat technique)
10 Amrap
16 V-Ups
18 Single DB box step ups (24/20) (50/35)
20 cross-overs/DU/SU
Goal: moving through these reps pretty steadily, looking for the DB to be on the lighter side and for the 3-4 rounds)
WOD
2:00 on/2:00 off x 3
6 Power Cleans (185/125)
Max distance HSW
into
2:00 on/2:00 off x 3
6 wall walks
Max squat cleans (185/125)
(goal: Equal work to rest. You'll have a buy in of 6 power cleans at a mod/heavy weight then in the
remainder of time HSW as far as you can. In the later 3 rounds, you'll buy in with 6 wall walks then
do as many power cleans as you can in the remainder of the 2:00s. Aim for the buy in to take ~1:00 so
you get about 1:00 of work)
WOD
Deadlift
3 x 10 @ 75% 5RM
immedietly into 10 KBS @ 55/35
2-3 min rest
(goal: we are not going max out on our deadlift since we have been working on building capacity over higher reps)
Accessory Work
3 sets
1-3 legless rope climbs
:30s L-sit on rings
(goal: work on a harder ropeclimb for you today and harder core variation)
WOD
3 rounds
1,000m row
100 double unders
10 push jerks (135/95)
(goal: longer duration workout today, the row should take about 4:00, the double unders <3:00 per 100,
and the PJ should be a weight we can go unbroken or have to break up bc of fatigue)
WOD
Every 2:00 x 5
5 OHS
(build to heavy set of 5 for the end of the cycle)
12 EMOM
1 Round of cindy
(goal: increase by 4 rounds from last week! Same thing applies, if you dont finish a round, continue as
an amrap)
WOD
For time
3 x 600m sprints
3:00 rest
into...
3 x 300m sprints
2:00 rest
(running for murph! aim for the 600s to take 3:00s and for the 300ms to take about 1:30.
Getting about a work to rest ratio and increase the distance a little from last week)
WOD
15 mins to find
Heavy Squat Clean
(retest from 3/11)
5 rounds
10 Lateral burpee box jump overs (24/20)
10 Toes 2 bar
(goal: want this to be sub 10 mins - Aim for something on both movements that we can do in
either unbroken or at a steady pace!)
WOD
20 Amrap
2 Ring muscle ups
4 Devils Press (50/35)
8 Strict HSPU
12 Calorie machine
(Goal: Shoulder! Pick a hard pulling option you can do in 1-2 sets, a DP weight you can hold onto for all 4 reps
and a HSPU option you can do in 3-4 sets. The machine will take about :45s depending on if you bike/row. Aim for
4-6 rounds!)
WOD
For time
4 x 400m sprints
2:00 rest
into...
4 x 200m sprints
1:00 rest
(Goal: prepping for Murph with some running! Aim for the 400s to take ~2:00 with equal work to rest. Aims for the
200m to take about 1:00)
