Wednesday 8/13

Squats:

a. 6 x 2 Back Squat @ 80% of 1 RM

b. 3 x 5 Front Squat @ 50% of 1 RM with 7 second pause at bottom of each rep!

10 x 250m Row

*2 Minute Rest between intervals

*Perform 3-5 MU during each rest period

Tuesday 8/12

Press/Accessory:

A. 1 RM Bench

B. DB Skullcrushers: 4 x 10-15

C. Pendlay Row: 5 x 8

3 Rounds:

30 dumbbell shoulder presses, 35#/20# 

20 weighted pull-ups, 35#/20# 

10 weighted dips, 35#/20# 

Monday 8/11

Lifting:

a. Establish a 1 RM Front Squat

b. Snatch Complex: 3 Tng Squat Snatches, build to a heavy set

Gymnastics: AMRAP 8

6 Strict HSPU

4 MU

AMRAP 15:

3 Power Snatches 135#/95#

15 Wallballs 20#/14#

*Please let me know if you are still following, how the squat cycle went, etc.

Saturday 8/9

Lifting:

a. 1 RM Clean & Jerk

On a running clock, Begin at 0:00: 15-12-9

Squat Clean 135/95

Push Jerk

Begin at 20:00: 4 Rounds for Time

21 WallBall 20#/14#

18 Pull Up

15 KB Swing 70#/53#

12 HSPU

Begin at 45:00: 3 Rounds

10 Power Snatch 135#/95#

20 Pistols (alternating)

30 Double Unders

Friday 8/8

Lifting:

a. 5 RM OHS 

b. Back Rack Lunge: 3 x 8 each leg

Bell: 3 Rounds

21 Deadlifts 185#/135#

15 Pull-ups

9 Front Squats 185#/135#

Wednesday 8/6

Squats/Lifting

a. 1 RM Squat

b. EMOM x 7: 3 Tng Power Snatches

c. 3 x 8-15 GHR (Glute Ham Raises)

10 Rounds, 1 minute each:

3 Deadlifts 315#/205#

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

Max reps burpee

*Rest 2 minutes between rounds.

Tuesday 8/5

Press/Accessory:

A. 5 RM Close Grip Bench

B. DB Bench: 4 x 10-15

C. Pendlay Row: 5 x 8-12

For Total Reps:

Max reps Press 135#/95

Max reps L-pull-up

Max reps shoulder press 115#/75#

Max reps strict pull-up

Max reps shoulder press 95#/65#

Max reps chest-to-bar pull-up

Max reps shoulder press 65#/45#

Max reps pull-up

*Resting 2 Minutes between stations

Monday 8/4

Lifting

a. 1 RM Snatch

B. 5 x 1 @ 90% of a

Gymnastics:

A. MU Progression Practice

B. EMOM x 7: 5 Burpees + 2-4 MU

AMRAP 15:

10 Dumbbell Thrusters 50#/30# (one in each hand)

50 DU

Saturday 8/2

For time:

95-lb. thrusters, 30 reps

20 GHD sit-ups

400-meter run

115-lb. thrusters, 20 reps

30 GHD sit-ups

400-meter run

135-lb. thrusters, 10 reps

40 GHD sit-ups

400-meter run

Friday 8/1

Squats:

a. Establish a 1 RM Back Squat

b1. Build to a 1 RM Power Snatch

b2. EMOM x 7: 3 Power Snatches (Heavy)

c. Barbell Step-up: 4 x 8 Each leg (heavier than last week)

d. Glute Ham Raises: 4 x 10 

AMRAP 12:

10 Burpees 

25 DU

Wednesday 7/30

Squats/Lifting:

a. Build to a Heavy 2 Rep Hang Squat Clean (do not drop bar)

b. 4 x 2 Hang Squat Clean @ 90% of a.

c. Back Squat: 6 x 2 @ 80%

For Time: 5 Rounds

10 Deadlifts 225#/155#

20 Wallballs 20#/14#

Tuesday 7/29

Press/Accessory:

A. Strict Press: Build to a 1 RM

B. Strict Press: 5 x 1 @ 90% of a.

C. Close Grip Bench Press: 4 x 8

Gymnastics: 

A. MU Progression Practice (Still spend time doing these even if you have MU)

B. EMOM x 8: 2-4 MU

AMRAP 20:

3 Hang Power Clean 185#/135#

6 Strict Ring Dips

9 Box Jumps 30"/24"

27 DU

Monday 7/28

Lifting/Squats:

a. Build to a Heavy Complex: 1 High Hang Squat Snatch + 3 OHS

b. Back Squat: 2 x 2 @ 100% 

Gymnastics: 3 Rounds

5 Rope Climbs

10 Strict HSPU

20 GHDSU

30' HS Walk

*Rest 90 Seconds Between Rounds 

Hammer: 5 Rounds

5 Power Cleans 135#/95#

10 Front Squats 135#/95#

5 Jerks 135#/95#

20 Pull-ups

*Rest 90 Seconds Between Rounds

Saturday 7/26

Lifting:

a. Snatch Grip Push Press: Build to a Heavy Double (not to failure)

b. Snatch Grip Push Press: 4 x 2 @ 90% of b. (5 second hold in lockout position on each rep)

Abbatte: For Time

1 Mile Run

21 Clean & Jerks 155#/115#

800 M Run

21 Clean & Jerks 155#/115#

1 Mile Run

Friday 7/25

Lifting:

a. Squat Clean: 5 x 2 @75%-80% (drop bar)

Squats/Accessories:

a. Back Squat: 6 x 2 @ 80%

b. Barbell Step-up: 4 x 8 Each leg (heavier than last week)

c. Glute Ham Raises: 4 x 10 

4 Rounds:

5 Muscle-ups

10 Burpees to 6" Target

15 GHD Sit-ups

Thursday 7/24

Active Rest Day

Wednesday 7/23

Squats/Lifting:

a. Back Squat: 3 x 3 @ 95%

b. Build to a Heavy Complex: 1 Hang Squat Clean + 1 Low Hang Squat Clean + 1 Squat Clean

c. 3 x 3 Squat Cleans @ 90% of a.

Gymnastics: 12 Minutes working Muscle-up Progressions

For Time: 21-15-9

Deadlift 315#/205#

Box Jump 30"/24"

Tuesday 7/22

Press/Accessory:

A. Strict Press: Build to a 3 RM

B. Strict Press: 5 x 3 @ 90% of a.

C. Close Grip Bench Press: 4 x 12

WOD: 4 Rounds

20 Cal AD

15 Ring Dips

10 Strict Pull-ups/Chin-ups

5 Shoulder to Overhead 155#/115#

*3:1 Rest:Work between rounds

Monday 7/21

Lifting/Squats:

a. Squat Snatch: 5 x 2 @ 75-80%

b. Back Squat: 6 x 2 @ 80% 

Gymnastics: 5 Rounds

4-6 MU

Max HS Walk

*Rest 1-3 Minutes between Rounds

MetCon: AMRAP 7

10 Burpees over the bar

10 Front Squats 135#/95#

Saturday 7/19

Lifting:

a. EMOM x 20: 1 Squat Clean with 5 second pause at bottom (start with about 50% 1 RM, increase weight every 2 minutes)

b. Box Squat: 10 x 2 @ 65% 1 RM

Workout Courtesy CrossFit Invictus:

AMRAP 6

4/3 Muscle-Ups

12 Alternating Pistols

Rest exactly 4 minutes, and then . . .

AMRAP 6

4 Hang Cleans (185/135 lbs)

8/6 Handstand Push-Ups

Rest exactly 4 minutes, and then . . .

AMRAP 6

5 Deadlifts (275/185 lbs)

10 Burpees Over the Barbell

50 Double-Unders

Rest exactly 4 minutes, and then. . .

AMRAP 6

2 Chest-to-Bar Pull-Ups

2 Thrusters (135/95)

4 Chest-to-Bar Pull-Ups

4 Thrusters

6 Chest-to-Bar Pull-Ups

6 Thrusters

8 Chest-to-Bar Pull-Ups

8 Thrusters

. . . and so on up the ladder