Bench Press : 5-5-5

Bench Press 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

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AMRAP 10 mins: Rows and Thrusters

Complete as many rounds as possible in 10 mins of: Row, 1 km 75 Thrusters, 75/55 lbs

Competition: 65/45# Performance: 800m Row 45/35# Fitness: 700m Row 35/25#

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Nothing assigned for January 29, 2020

Plyometric Work

Lifting: Single Leg Broad Jumps and Banded Speed Barbell Rows

Single Leg Broad Jump --, using heaviest weight per set Banded Speed Barbell Row 10-10-10, using heaviest weight per set Rest 2 mins

3 x 6 Single Leg Jump (3/side) + 6 Lateral Skater + 3 Broad Jump Banded Speed Barbell Row 3 x 10 Notes: Rest :90 sec- 2 min between efforts/sets.

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3-6-9-12: Pull-ups and Hang Squat Cleans

3-6-9-12 reps, for time of: Pull-up Hang Squat Clean, 135/95 lbs

Immediately Into the next Set Competition: 115/75# C2B PU or Jumping BMU (above head) 155/105# Performance: Ring Rows or Banded PU 75/55# PU or Jumping BMU 115/75# Fitness: Ring Rows or Banded PU Pick Weight Banded PU or Banded C2B

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12-9-6-3: Bar Muscle-ups and Hang Squat Cleans

12-9-6-3 reps, for time of: Bar Muscle-up Hang Squat Clean, 185/125 lbs

Time Cap 12 min Competition: 115/75# C2B PU or Jumping BMU (above head) 155/105# Performance: Ring Rows or Banded PU 75/55# PU or Jumping BMU 115/75# Fitness: Ring Rows or Banded PU Pick Weight Banded PU or Banded C2B

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Optional

Bike : 4x 3 mins, rest 2 mins

Each for distance: Bike: 4x 3 mins Rest 2 mins between efforts.

Notes: Rest 2 min between. Goal is consistency across efforts

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Strength

Back Squat : 1-1-1-1-1

Back Squat 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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WOD

AMRAP 15 mins: 100 m, GHD Hip Extensions, 100 m and 2 more

Complete as many rounds as possible in 15 mins of: Run, 100 m 15 GHD Hip Extensions Run, 100 m 15 Box Jumps, 24/20 in 15 Dumbbell Push Press, 35/25 lbs

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