rep max

Tuesday’s WOD 

  1. 20-Rep Max
  • 20 rep max unbroken Dead Lift
  1. Metcon

1k Row, followed by:

21-15-9:

  • KBS, 32/24
  • Burpees

Fran

Monday’s WOD

  1. Track Session
  • 10x400m, equal work/rest.

Goal is to hit the exact same time every set so don’t go out hard.

  1. “Fran“

Homework

Saturday’s WOD

  1. EMOMx20

Min 1:  10 Pull ups + 2 OHS, 40/25

Min 2:  4 Strict HSPU + 4 Front Squats, 40/25

Min 3:  4 Barbell Burpees + 4 Strict HSPU

Min 4:  2 Muscle ups + 6 Box Jump Overs, 24/20″

Min 5:  1 Legless Rope Climb + 2 HPC, 40/25

The goal of this session is to practice running from station to station.

  1. Challenge

“Heartbreak Kid”


Thursday’s WOD

  1. Barbell

A. 3 x max rep unbroken Power Snatch, 50/35, reps must be touch and go – rest as needed between sets

B. 3 x max rep unbroken Power Clean, 60/40, reps must be touch and go – rest as needed between sets

C. 3 x max rep unbroken Jerk, 60/40, rest as needed between sets

  1. “Heartbreak Kid”
 
  • 10 Front Squats, 70/50 (from the ground)
  • 20 C2B
  • 50 Double unders

Superset

Wednesday

  1. Squat superset
  • 5 x 5 Back Squats @ 75% 1 RM
  • 15 dynamic lunges straight after each set of squat

Rest 1 to 2 min after each round

  1. Gymnastics for time:
  • 30 Strict HSPU
  • 30 Strict C2B
  • 06 Strict Muscle ups
  • 30 Strict TTB

All Out and Walk Through

Tuesday’s WOD

  1. 2RFT:
  • 15 Pull ups
  • 3 OHS, 60/40

Rest 3 mins Between Rounds.

  1.  “Walk Through”

2 Rounds, done as slow as possible:

  • 1 Hang Squat Snatch, at 60/40
  • 2 Pistols
  • 3 Muscle ups
  • 4 Front Squats, 60/40
  • 5 HPC, 70/50
  • 6 Hand Stand Push ups
  • 7 Box Jumps Overs
  • 8 Wall Balls
  • 9 Pull ups
  • 10m HS Walk

Rest 2-3 mins

Deads

Monday’s WOD 

  1. Pulls
  •  3-rep Heavy Dead lift
  •  4×8 Romanian Dead lifts
  •  50 Hip Extensions
  1.  For Time

4 RFT:

  • 10 DB Thrusters, 20/15
  • 4 Muscle ups

Murph

Saturday’s WOD

  1.  “Murph”

For time:

  • 1 mile Run
  • 100 Pull ups
  • 200 Push Ups
  • 300 Squats
  • 1 mile Run

You must start and end with the run, but you can partition the bodyweight movements as desired.

Gymnastics Benchmark

Friday’s WOD

  1. Snatch

  • 5×1 Hang Snatch Pull @ 50% 1 RM
  • 5×1 Snatch Pull  @ 50% 1 RM
  • 5×1 Hang Squat Snatch – Start at 50kg under your goal max weight and climb 10kg every attempt.
  •  3×1 Squat Snatch at your opening weight
  1. Gymnastics Benchmark

20 Rep Benchmark

  • 20RM Push Press
  1. Row for time
  • 1K Row