WOD: Strength Day! Squat Clean, Dimel Deadlifts, KB March
STRENGTH
1) Squat Clean: 1RM. Rest 2:00
2) Dimel Deadlifts: 3 x 30 @40% of Deadlift. Rest 90s.
3) KB March: 4 x 30s on/30s off.
squat clean
WOD: Back Squat, Squat Clean, RDLs, Squat Jumps, Assym. Carries
STRENGTH
1) Back Squat: 3 x 5 @80%. Rest 2:00
2) Squat Clean: 6 x 1, every 60s.
METCON
EMOM 16:
Minute 1: 10 Romanian Deadlifts (AHAP)
Minute 2: 10 Goblet Box Squats (AHAP)
Minute 3: 10 Air Squat Jumps
Minute 4: 180 Ft. Asymmetrical Carry (switch sides at 90 ft)
AFTER CLASS
5 Minutes of Static Stretching
Power Clean, Squat Clean Thrusters
STRENGTH1) Power Clean: 3-3-2-2-1+. Rest 2:00– Build to a 1RM.2) Squat Clean Thruster Warm-up x 2-3 sets of 1. Rest 60s.METCON ”Chuck Rhoades”AMRAP 7:Squat Clean Thrusters (155, 105)EXTRA CREDITTabata Elbow Plank: 8 x 20s hold/10s rest.
Deadlift, Power Clean, Squat Clean complex, Row, Bike, Prowler Push
STRENGTH Deadlift + Power Clean + Squat Clean Complex: 5 x 2 + 1 + 1 @85% of 2/25, every 90s.Then,8 Sumo Stance RDLs x every 90s x 4 sets.METCON Row, Bike, Prowler Push (90,50)4 x 30s on/60s off.EXTRA CREDIT 1a) Double Leg Banded Leg Curls: 3 x 50. No rest.1b) Banded Pull-Through: 3 x 25. No rest.*Use the same band for both
Deadlift, Power Clean, Squat Clean, Farmer Carry, Lunges, Plank, Burpees
STRENGTH
Deadlift + Power Clean + Squat Clean Complex: 8 x 2 + 1 + 1 @80% of Last Monday, every 90s.
Then,
1 Rep of Squat Clean adding weight until you miss.
METCON
EMOM 16:
MINUTE 1: 100 Ft. Heavy Farmer Carry
MINUTE 2: 20 BW Walking Lunges
MINUTE 3: 30s RKC Plank
MINUTE 4: 10 Burpees
EXTRA CREDIT
5 Minutes of Parasympathetic Breathing
Deadlifts, Power Cleans, Squat Cleans
STRENGTH
1) Max Load in Complex of:
3 Deadlifts
2 Power Cleans
1 Squat Clean
*All done without removing hands from the bar
*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.
2) Metcon Prep:
Make sure Metcon weight is in check. It should be heavy today.
METCON
”Elvis”
For time:
30 Squat Cleans (185, 125)
OR
”Power Elvis”
30 Power Cleans (185, 125)
EXTRA CREDIT
3-5 Minutes of Light Foam Rolling
3-5 Minutes of Light Static Stretching
Deadlift, Hang Squat Cleans, Burpee Box Jumps
Strength:
Touch & Go Deadlift: 6-8 sets working up to new 5RM. Rest 2-3:00.
Prep for Metcon!
2-3 Sets of:
3 Hang Squat Cleans
3 Burpee Box Jumps w. stepdown
Rest 60s between sets.
Metcon:
6:00 AMRAP x 2, with 3:00 Rest between AMRAPs:
5 Hand Squat Clean (95,65)
5 Burpee Box Jumps (24,20)
Accessory Work:
Accumulate AMREPs in 5:00 of:
Sumo Banded Pull Throughs
** :15 RKC Plank between each set
Sumo Deadlifts, Squat Clean Thrusters, Burpees
Strength:
Sumo Deadlift: Build to a 1 RM over 8-10 sets. Rest 2-3:00
Metcon:
For time:
21 Squat Clean Thrusters (155, 105)
42 Bar Facing Burpees
8:00 Time Cap
Squat Clean, deadlifts, wallballs, burpees
Strength:
Squat Clean: 8 x 2 @ 75% every :90
Touch & go Deadlfits: 4 x 3, rest :60
Metcon:
In 12:00:
50 wallballs (20,14)
40 lateral burpees over bar
30 deadlifts (275,185)
remaining time AMREPs of:
wallballs (20,14)
squat clean, kettlebell swings, goblet squats, double unders
Strength:
Squat Clean: 6 x 1, 2:00 Rest
Metcon:
4 rounds for time:
15 kettlebell swings (70,53)
30 double unders
15 goblet squats (70,53)
30 double unders
15:00 Time Cap