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 5

Every 2 min for 6 rounds, perform the following complex for load:
1 deadlift + 1 clean + 2 hang cleans + 1 split jerk

Note: Aim to lift heavier than last week, 1 rep of split jerk this week

Conditioning

Warm up

2 min cardio machine of choice, then 2 rounds of:
10 alternating KB single leg RDL
5 per arm single KB Z-presses
10 alternating box steps up
5 strict toes to bars

Deadlift

5x3 at 82.5%

Single Leg RDL

3x6 per leg
Focus on form, with a tight midline and full range of motion. This is an accessory lift, but the smaller sets should allow to build from prior weeks.

Conditioning

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, splitting as desired:
100/80 cal row
80 single DB clean & jerks 50/35 lbs
40 single DB goblet squats 50/35 lbs
20 burpees over DB
10 sandbag to shoulders
20 burpees over DB
40 single DB goblet squats 50/35 lbs
80 single DB clean & jerks 50/35 lbs
100/80 cal ski

Time cap: 34 min

Row 360

Part A

Warm up

3 rounds of:
5 cal ski/row
20 sec dead hang
10 KB goblet hold good mornings
5 empty barbell tempo front squats

Tempo Front Squat

Tempo 33X1: 7x3 at 77.5%
-- Perform a total of 3 sets of 100 ft. double KB front rack lunges. These may be done after all front squat sets are completed, or between some of the sets.

Conditioning

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 - 6 min to build to a heavy rep around 80-85%.
Part B - 3x5 at 90% of today's heavy rep

Bench Press

3x5 at 75% of estimated 1RM across

Benchmark Conditioning

Warm up

Start with 500m row, then 3 rounds of:
5 ring rows
5 clean and jerks (light)
5 KBS

Endurance

"Renée Good and Alex Pretti" - This workout is in memory of Renée Good and Alex Pretti, both 37 year old when they were killed by ICE agents in Minesota on January 7th and January 24th respectively.

37 min AMRAP:
1 clean and jerk
7 pullups
24 American KBS 24/16 kg

Loads: Barbells 185/125 lbs, KBs: 2x32/24 kg

UES strength

Warm Up

Warm up

500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats

Overhead Squat

5x5 - no tempo
Note: Use the first week of the cycle to establish your starting weight, we will finish the cycle with standard overhead squat (no tempo), building back to sets of 7 in week 6 and testing a 5RM in week 7. Build across the sets.

Overhead Accessory

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 4

Every 2 min for 6 rounds, perform the following complex for load:
1 deadlift + 1 clean + 2 hang cleans + 2 split jerks

Warm up

2 min cardio machine of choice, then 2 rounds of:
10 alternating KB single leg RDL
5 per arm single KB Z-presses
10 alternating box steps up
5 strict toes to bars

Deadlift

5x3 at 80%

Single Leg RDL

3x8 per leg
Focus on form, with a tight midline and full range of motion. This is an accessory lift.

Conditioning

12 min AMRAP:
200m/160m row
1 heavy snatch ~85%

EVF360

Part A

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, splitting as desired:
100/80 cal row
-- then, 8 rounds of:
16 hang clean and jerks
12 box jumps 24/20 in
-- then:
100/80 cal row
-- then, 8 rounds of:
8 thrusters
16 American KBS 24/16 kg

Time cap: 40 min
Loads: barbell 115/80 lbs / DBs 2x50/35 lbs

Row

Part A