WOD

Strength 

FRONT SQUAT CLUSTER SETS 

3 x 3.2.1 (15s). Rest 3:00
– Perform 3 heavy sets of 3 reps + re-rack and rest 15s, 2 reps + re-rack and rest 15s and so on with roughly 80-85% of 1RM if known.
– Take 3-4 sets to build in weight perform sets of 6.

Metcon

“REDLINE”

3 RFT:
10 Power Cleans (155/105)
20 Lateral Burpees Over The Bar
– Goal: Max effort today on this one. Power cleans should be heavy and done as fast singles or 2-3 reps touch n go.

TIME CAP = 9:00

Accessory Work 

SINGLE LEG GLUTE HIP THRUST – FOOT ELEVATED ON A BENCH 

3 x 8-10 each. Rest 60s.

DB BENCH PRESS W. A ROTATION

3 x 10-12. 3s down. Rest 45s.

1-ARM DB ROW 

3 x 10-12 each. Rest 45s.

“NOT TODAY SATAN”

30-20-10
Renegade Rows total (50/35)
12-9-6
Devil’s Press
*300 Meter Run after each round
– Goal: Challenging pace, recover on the Run.
** Last tested 1/05/21

SINGLE ARM BANDED PUSHDOWNS 

Accumulate 75 reps on each side. Rest as needed.

PARTNER CONDITIONING:

AMRAP 30:
50 Calorie Row
40 Wall Balls (20/14)
30 Double Unders/60 Single Unders Total Not split 
20 Plate Walking OH Lunges (45/35)
10 Handstand Push-ups
– Goal: Challenging but sustainable effort. One person works at a time – split however desired.

DBALL FLOOR PRESS 

Accumulate 75-100 reps. Rest as needed.

Strength Work 

Push Jerk

4 x 3 @70-75% of Last week, every 60 seconds.
– perform 3-4 warm-up sets

Super Set 2a)

CLOSE GRIP BENCH PRESS

Heavy 6 in 4 sets. Rest 45s.
– Increasing weight each set

Super Set 2b)

STRICT CHIN-UPS 

– In between sets of Bench Press perform 4-6 challenging reps for a total of 16-24 reps. Add weight if needed. Rest 45s.

Metcon

“THE LATS SAMURAI” 

AMRAP 12:
2 Rope Climbs
20 Barbell Rows (95, 65)
200 Meter Run
– Goal: Challenging pace. BB loading is intended to be light.

ROWING INTERVALS

8 x 15s hard/45s easy.
Rest 60s. 

BIKE INTERVALS

8 x 15s hard/45s easy jog in place.
– Both A/B should be tough but doable. This is week 1 of an aerobic progression. This will be done over the next 4 weeks.

Rest :60, then Crossbody Carry

CROSSBODY CARRY

AMRAP 7 x 60 yards.
– Goal: 4 sets – loading should be challenging.

HINGED BACK BAND ABDUCTION 

3 x 8-10 each. Rest 60s.

Strength: 

POWER CLEAN 

1RM in 6-8 sets. Rest 2:00
– Goal: 5# PR
– Last tested on 4/5/21

Metcon: Abs of Steel

For time:
Buy in:
50 T2B
Then,
50 Front Rack Walking Lunges (115/75)

– Goal: 2-4 sets on both movements.

*Every time you drop the bar complete 10 Bar Facing Burpees

** Last performed 11/1/20

TIME CAP = 12:00

Accessory Work

 BANDED GLUTE BRIDGE 

3 x 12-15. Rest 60s.

Strength Day

1A) PRONATED GRIP CHEST SUPPORTED ROWS

4 x 8-10. 3s down 2s hold. Rest 30s.

1B) SPLIT STANCE LANDMINE PRESS 

4 x 6-8 each. Rest 30s.

1C) PRONE LATERAL RAISES, NEUTRAL GRIP 

4 x 12-15. Rest 60s.

Finisher, With a Partner

Split Reps with a Partner:
200 Band Facepull-aparts
200 Band Triceps Push-downs

Accessory Work

RING ROWS 

3 x 20-25. Rest 90s.
– Use an angle that is ‘easy’

CONDITIONING WITH A PARTNER: 

AMRAP 8:
40 Power Snatch (95/65)
16 Handstand Push-ups

Rest 60s

AMRAP 8:
40 Overhead Squats (95/65)
16 Cal Row/Bike 12 cal

Rest 60s

AMRAP 8:
40 Box Jump Overs (24/20)
16 Devils Press (50/35s)

Rest 60s

AMRAP 8:
40 Power Cleans (95/65)
16 Cal Row
– Goal: For all AMRAPs one person works at a time splitting work however necessary in order to maintain a challenging pace.

Accessory Work

 DB HAMMER CURLS 

Down the rack – start with a weight you can curl 15 times and perform max reps. Rest 10s then move down in weight until you’ve gone through 4-5 different DB weights.

Strength FRONT BOX SQUAT 5 x 3 - for speed @3-5% heavier than last week, every 60s. - 3-4 Warm-up sets - use same height box as Tuesday - all sets should be fast   Metcon: 7:00 on the clock: 30 Deadlifts (225/155) 60 Wall Balls (20/14) Remaining time: Max...

Strength:

CLOSE GRIP BENCH PRESS 

5 x 3 @3-5% heavier than last week, every 60s-90s for speed.
– perform 3 warm-up sets
– close grip for all sets

Metcon

For time:
20-15-10-5
Push Press (135/95)
Burpee Pull-ups
– Goal: Hard effort for the entire workout.
*Last Tested 1-10-20

Rx+ Additional Training 8 minutes after completing “Surprise”
For time:
30-20-10
alt KB Snatch total (53/35)
Ring Dips – any style

Accessory Work:

BANDED OVERHEAD TRICEPS 

2:00 x max reps.
– goal: 75+ reps

Conditioning

FOR TIME:

40-30-20-10:
Calories Rower
Calories Bike/Run 400/300/200/100m
Walking BW Lunges – total reps
– Goal: Sustainable effort. Nasal breathing.
TIME CAP = 35:00

Accessory Work 

GLUTE MARCH

2:00 x max reps.
– Goal: 50+