Monday:
[1] Every 90 seconds for 15 minutes (10 sets):
Snatch x 1 rep
Building %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+
15 Min AMRAP
5 Ground to Overhead @ 135lbs (snatch or C&J)
5 Boxjumps @ 24inches
5 Burpees
*Only 1 person works at a time. Each partner will complete 1 full round before other starts work. Rest as partner is working till full round is complete.
Wednesday:
[1] 15 Mins Timecap
Establish a 1RM Thruster
*with my injured wrist, I managed to get 205lbs.
[2] 10 Mins EMOM
3 Deadhang Chest to Bar Pullups
[3] 20 Mins E2MOM
3 OHS (from rack) @ 165lbs (80% of 3RM)
20 Double Unders
*I did 3 reps for the first 5 rounds. Then 5 Reps for the last 5 rounds. Last round finished with 50 double unders.
Thursday:
[1] 5 Mins every 30secs do:
5 Strict Ring Dips
*I muscled up to the rings every round, I only kipped the last 2 reps of the last 2 rounds.
[2] 5 sets for max weight: 1 Power Snatch + 1 Hang Snatch
135-135-135-145-145
[3] 4 Rounds sprints UNBROKEN of:
21 Situps
15 Wallballs
9 Toes 2 Bar
Row 250m (sustained a /500m pace of: 1:34-1:44)
rest 2 mins after each round
Time: 15:43rx
[4] 5 Rounds (rest as partner does 1 round)
Walking Lunges w/ 135lbs barbell on back. About 20m each round
*Felt strong and effecient. We kept moving, and rarely took a break during a round.
Friday: Recovery Day
Saturday:
[1] 5 minutes (start a clock) muscle up transition work, get comfortable.
[2] 5 minute, EMOM 3 kipping pull ups on the rings with a false grip (yup it will be unconfortable)
[3] AMRAP 5 Mins
5 Deadlifts @ 185lbs
5 Bar facing Burpees
(Goal: 7-9 rounds)
Score: 8 Rounds + 6 reps (8.6)
[4] For Time:
10 Pistols
20 Push Press 65lbs
30 Boxjumps 24inch
40 Wallballs
50 Double Unders
40 Wallballs
30 Boxjumps
20 Push Press
10 Pistols
Time: 9:15rx (Wallballs were not UB...)
Sunday:
[1] 10 minute EMOM 5 strict pull ups w/band. Pull below your nipples, pause for a 1 count on each pull up.
[2] For Time:
Run 800m
15 T2B
20 KB Swing 32kg
Run 400m
20 T2B
25 KB Swing 32kg
Run 200m
25 T2B
30 KB Swing 32kg
Time: 15:00rx
[3] Wendler 1/4 (Cycle 2) - Squats
5x265, 5x275, 5+ 295 (15 reps! Cal=441 lbs!!!)
[4] Wendler 1/4 - Press
5x115, 5x115, 5+ 135 (6 reps! Cal=161 lbs!)
[1] Every 90 seconds for 15 minutes (10 sets):
Snatch x 1 rep
Building %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+
105-110-120-130-135-145-155-165-170-175 *In Nano 2.0s.
[2] Team WOD (2 people):15 Min AMRAP
5 Ground to Overhead @ 135lbs (snatch or C&J)
5 Boxjumps @ 24inches
5 Burpees
*Only 1 person works at a time. Each partner will complete 1 full round before other starts work. Rest as partner is working till full round is complete.
Score: With Jeremy: 13+13 (7 me + 6+13 him)
Tuesday:
[1] Wendler 4/4 - From Squat (5 sec pause at bottom)
4x5x95, 5x135, 5x160
[2] Wendler 4/4 - Press (2 sec pause in front rack, no bounce)
6x5x95
[3] AMRAP 20mins
200m Run/Row
1 Round Of “Cindy” (5 Pull-ups,10 Pushups,15 Squats)
200m Run/Row
2 Rounds Of “Cindy”
200m Run/Row
3 Rounds Of “Cindy”
… etc etc etc
[1] Wendler 4/4 - From Squat (5 sec pause at bottom)
4x5x95, 5x135, 5x160
[2] Wendler 4/4 - Press (2 sec pause in front rack, no bounce)
6x5x95
[3] AMRAP 20mins
Score: Round 5 complete + row 200m & 3 pushups (15 rounds of Cindy+3pushups & 800m run & 400m row)
Wednesday:
[1] 15 Mins Timecap
Establish a 1RM Thruster
*with my injured wrist, I managed to get 205lbs.
[2] 10 Mins EMOM
3 Deadhang Chest to Bar Pullups
[3] 20 Mins E2MOM
3 OHS (from rack) @ 165lbs (80% of 3RM)
20 Double Unders
*I did 3 reps for the first 5 rounds. Then 5 Reps for the last 5 rounds. Last round finished with 50 double unders.
Thursday:
[1] 5 Mins every 30secs do:
5 Strict Ring Dips
*I muscled up to the rings every round, I only kipped the last 2 reps of the last 2 rounds.
[2] 5 sets for max weight: 1 Power Snatch + 1 Hang Snatch
135-135-135-145-145
[3] 4 Rounds sprints UNBROKEN of:
21 Situps
15 Wallballs
9 Toes 2 Bar
Row 250m (sustained a /500m pace of: 1:34-1:44)
rest 2 mins after each round
Time: 15:43rx
[4] 5 Rounds (rest as partner does 1 round)
Walking Lunges w/ 135lbs barbell on back. About 20m each round
*Felt strong and effecient. We kept moving, and rarely took a break during a round.
Friday: Recovery Day
Saturday:
[1] 5 minutes (start a clock) muscle up transition work, get comfortable.
[2] 5 minute, EMOM 3 kipping pull ups on the rings with a false grip (yup it will be unconfortable)
[3] AMRAP 5 Mins
5 Deadlifts @ 185lbs
5 Bar facing Burpees
(Goal: 7-9 rounds)
Score: 8 Rounds + 6 reps (8.6)
[4] For Time:
10 Pistols
20 Push Press 65lbs
30 Boxjumps 24inch
40 Wallballs
50 Double Unders
40 Wallballs
30 Boxjumps
20 Push Press
10 Pistols
Time: 9:15rx (Wallballs were not UB...)
Sunday:
[1] 10 minute EMOM 5 strict pull ups w/band. Pull below your nipples, pause for a 1 count on each pull up.
[2] For Time:
Run 800m
15 T2B
20 KB Swing 32kg
Run 400m
20 T2B
25 KB Swing 32kg
Run 200m
25 T2B
30 KB Swing 32kg
Time: 15:00rx
[3] Wendler 1/4 (Cycle 2) - Squats
5x265, 5x275, 5+ 295 (15 reps! Cal=441 lbs!!!)
[4] Wendler 1/4 - Press
5x115, 5x115, 5+ 135 (6 reps! Cal=161 lbs!)
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