FRIDAY

    Heavy Day Pressing:   A. Every 2 mins 6 mins 3 strict press Every 2 mins 6 mins 2 push press Every 2 min 6 mins 1 split jerk   Rest 5 Mins   B. Every 3 mins for 15 mins 5-10 strict HSPU (big set either UB or two sets)   Active…

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THURSDAY

  Strength 2 x EMOM: A. 5 min EMOM 3 hang power snatch 2 min rest B. 10 min EMOM 1 power snatch Increase each round   Lifting should start light and fast and increase as you go on in the EMOMs, if a lift doesn’t feel smooth, repeat that weight again before increasing WOD…

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WEDNESDAY

  Gymnastics Ring dips 1st Set Max Effort   Sets 2, 3 and 4 @ 75% of max effort.   Perform a new set every 1:30   Active– Banded Dips Lifestyle- Box dips   If max effort (without a band) is below 5, use a band for percentage sets. WOD 25 min AMRAP 200m run…

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TUESDAY

  Strength 5 sets for load 3 Deadlift (no touch and go, no belts) Increase across sets   *Perform a new set every 3:00   Treat the deadlifts as a deadstop. This will likely decrease your normal 5×3 by 5-10% as you must reset tension on each lift. Trust the process and don’t use a…

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MONDAY

Partner WOD For Time:   Buy in: 200 double unders Then 12 rounds of: 20 DB snatch 22.5/15kg 20 DB step ups 24/20” (1 x DB) Then Buy out: 200 double unders   30 Min Cap   RX+: 2 DB for the step up   Active: Lower box and lighter DB   Lifestyle: Time cap…

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SATURDAY

    Hero WOD ‘Falkel’    25 min AMRAP: 8 Handstand Push-Ups 8 Box Jumps (30/24 in) 1 Rope Climb (15 ft)   Active -Box HSPU, 24/20   Lifestyle – Piked push ups, 20/16, Lay to stand climbs.   U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion,…

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GOOD FRIDAY

  WOD AMRAP27 in a team of 3: Buy-in: 800m deadball carry 55/35kg In remaining time, AMRAP in you-go-I-go rounds: 6 deadball ground to shoulder 9 deadball squats 12 Pull-ups   Active: 45/25 3 Cleans, 6 squats, 9 pull-ups   Lifestyle: 20/15, jumping pull-ups   Today’s AMRAP blends teamwork and individual work into one brutal…

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THURSDAY

  Strength 6 Sets for load: 1 High-hang squat snatch + 1 Hang (above knee) squat snatch + 1 Squat snatch *Perform a new set every 1:30   Today’s lifting should see beginner and intermediate lifters perfecting the mechanics with lighter loads, whilst experienced lifters may increase across sets to a heavy but sub-maximal complex…

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WEDNESDAY

  Gymnastics Ring dips 1. Inverse tabata ring support (10 sec on 20 sec off x 8) 2. Slow negatives x 10-15 reps (keep shoulders away from ears) 3. 5 min: every 30 seconds 1-5 strict ring dips   Today’s upper body strength work should see challenging yet unbroken sets, according to fatigue and maintaining…

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