A.1 Power Snatch 2, 2, 2, 2, 2, 2
A.2
5 Rounds
12 Front Rack Lunge #95/#65
12 Thrusters
12 Toes 2 Bar
A.3
3 x 15 Weighted Sit Ups #45/#35 Barbell*
*Perform laying on ground with barbell overhead.
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A.1
Clean Cycling – TnG – Descending in Weight
2 x 3 Squat Clean
2 x 6 Squat Clean
2 x 9 Squat Clean
2 x 12 Power Clean
2 x 15 Power Clean
A.2
10 EMOM
Odd: 5 Deadlifts #225/#155
Even: 5 Front Squats #135/#95
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A.1 Bench Press 5, 5, 5, 5, 5
A.2
5-4-3-2-1 Power Clean (Must be unbroken TnG, if you let go of bar start over.)
10-9-8-7-6-5 HSPU (Unbroken. You may rest within movement. If you come off of wall. Start again.)
Push yourselves. Do not pick a light weight you know you can speed through this workout. The point is to try something outside your comfort zone. This is how you get stronger and better.
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A.1 Wendler Squat- Week #3, Cycle #4
70% x 3, 80% x 3, 90% x 3+ and 50% x 10
A.2
20 Minute AMRAP
7 Power Cleans #135/#95
7 Burpees
Run 200M
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A.1 Wendler Back Squat- Week #4, Cycle #3- De-Load Week
40% x 5, 50% x 5, 60% x 5 and 50% X 10
A.2
Running
1,600M
1,200M
800M
400M
Rest 1/2 the time it takes to complete the previous run.
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A.1 Bench Press Wendler Week # 2
3 x 70%, 3 x 80%, 3 x 90% and 10 x 50% of TW = 90% of 1RM
A.2
Row 1,000M
30 Wall Balls
15 Burpee Pull Ups
Row 500M
20 Wall Balls
10 Burpee Pull Ups
Row 250M
10 Wall Balls
5 Burpee Pull Ups
**If it is not raining this will be a Run of 800M, 400M and 200M in place of the prescribed row.
A.3
100 x 4 count Flutter Kicks
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