Warm up
Start with 250m row, then 2 rounds of:
5 box step ups per leg
10 alternating DB snatches
5 toes to bars
5 hang squat cleans (BB or KB)
Endurance
Every 75 sec, for 5 rounds, rotating through (~35 min total, excluding last rest):
12-16 toes to bars
10 single DB devil presses 50/35 lbs
4 squat cleans 165/110 lbs or 8 double KBs squat cleans 24/16 kg
10 burpees box jumps over 24/20 in
16/13 cal row
Rest
Warm up
400m run, then 2 rounds:
10 spiderman lunges
5 supermen
5/side KB windmills
5 glute bridges
Overhead Squat
Tempo overhead squat - 5x7 with tempo 35X1
Note: Use last week to establish your starting weight, the tempo is priority. Build across the sets, with the goal to end with the same (or almost) load as last week with an extra rep.
Overhead Accessory
3 sets of 100 ft. double KB overhead carries
3 sets per side of 5 single KB sotts presses
Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 bent over straight arm plate Y-raises
10 alternating cossack squats
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Jerk Complex - Week 3
Every 2 min for 6 rounds, perform the following complex for load:
1 deadlift + 2 cleans + 2 hang cleans + 2 split jerks
Note: This complex has 1 deadlift less than last week, but back to 4 cleans total. Aim to lift similar loads to last week.
Warm up
2 min cardio maching of choice, then 2 rounds of:
10 straight arm banded PVC pull downs to hips
10 per side single DB suitcase deadlifts
10 alternating bird dogs
5 strict toes to bars
Deadlift
5x3 at 77.5%
Single Leg RDL
3x10 per leg
Focus on form, with a tight midline and full range of motion. This is an accessory lift.
Conditioning
8 min partner AMReps, one partner working at a time, split as desired:
50 American KBS 24/16 kg
40 handstand pushups
30 bar facing or DB facing burpees
AMRep snatches in the remaining time (BB: 75/55 lbs, DB: 50/35 lbs)
-- rest 2 min
8 min partner AMReps, one partner working at a time, split as desired:
50 American KBS 24/16 kg
40 handstand pushups
30 bar facing or KB facing burpees
AMRep snatches in the remaining time (BB: 105/70 lbs, Kettlebell: 24/16 kg)
-- rest 2 min
Warm up
6 min AMRAP:
5 cal ski/row
5 supermen
10 alternating jumping lunges
5 empty barbell tempo front squats
Front Squat
Front squat tempo 33X1: 6x4 at 70%
Conditioning
Open WOD 18.1
20 min AMRAP
8 toes to bars
10 single DB alternating hang clean and jerks 50/35 lbs
14/12 cal row
Part A
Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Push Press
Part A - 3x5, building to a heavy set of 5 for the day across the 3 sets
Part B - 3x2 - first set of 2 should be similar to the heaviest load completed last week.
Bench Press
3x6 at 65% of estimated 1RM across
Conditioning
Warm up
Start with 20 burpees, then 2 rounds of:
10 alternating single arm DB thrusters
5 box step ups per leg
5 wall balls
10 hang squat cleans (BB or KB)
Endurance
Every 75 sec, for 5 rounds, rotating through (~35 min total, excluding last rest):
15/12 cal ski
6 DB devil presses 50/35 lbs
6 power cleans 155/105 lbs or 9 double KBs cleans 24/16 kg
9 burpees box jumps over 24/20 in
16 wall balls 20/14 lbs
Rest
Warm up
400m run, then 2 rounds:
10 spiderman lunges
5 supermen
5/side KB windmills
5 glute bridges
Overhead Squat
Tempo overhead squat - 5x6 with tempo 35X1
Note: begin light to be able to maintain the 3 sec eccentric and 5 sec pause at the bottom. Build across the sets.
Overhead Accessory
3 sets per side of 5 single KB bottom up presses
3 sets of 5 barbell sotts presses
Conditioning
Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 bent over straight arm plate Y-raises
10 alternating cossack squats
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Jerk Complex - Week 2
Every 2 min for 6 rounds, perform the following complex for load:
2 deadlifts + 1 clean + 2 hang cleans + 2 split jerks
Note: This complex has 1 clean less than last week, use load from last week to calibrate the starting weight.