19
Dec
Thursday, December 19, 2019
5 rounds for time of:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Rest 3 mins
WOD
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Deadlift 1×5 at 50% 1RM
Deadlift 1×5 at 55% 1RM
Deadlift 1×5 at 60% 1RM
Deadlift 1×3 at 65% 1RM
Deadlift 1×3 at 70% 1RM
Deadlift 1×3 at 75% 1RM
Deadlift 1×1 at 80% 1RM
Deadlift 1×1 at 85% 1RM
Deadlift 1×1 at 90% 1RM
17
Dec
Tuesday, December 17, 2019
E2 min x 10 min: Shoulder press 1-1-1-1-1 reps
E2 min x 10 min: Push press 3-3-3-3-3 reps
E2 min x 10 min: Push jerk 5-5-5-5-5 reps
16
Dec
Monday, December 16, 2019
5 rounds for time of:
400-meter Row
15 overhead squats
13
Dec
Friday, December 13, 2019
5 rounds for time of:
15 Thrusters, 95/65 lbs
15 Lateral Burpee (Over Barbell)
12
Dec
Thursday, December 12, 2019
5 Back Squats, 85% 1RM
Every 2 mins for 10 mins.
A. After warming up to working weights;
E2 min: Back squat 1-1-1-1-1 reps
*Goal is 85+% across all sets.
21 Strict Pull-ups
21 Strict Handstand Push-ups
15 Strict Pull-ups
15 Strict Handstand Push-ups
9 Strict Pull-ups
9 Strict Handstand Push-ups
10
Dec
Tuesday, December 10, 2019
Overhead Squat 1×5 at 50% 1RM
Overhead Squat 1×5 at 55% 1RM
Overhead Squat 1×3 at 60% 1RM
Overhead Squat 1×3 at 65% 1RM
Overhead Squat 1×3 at 70% 1RM
Overhead Squat 1×1 at 75% 1RM
Overhead Squat 1×1 at 80% 1RM
Overhead Squat 1×1 at 85% 1RM
Overhead Squat 1×1 at 90% 1RM
Rest as needed between sets.
Tabata Dumbbell Hang Squat Clean, pick load
Rest 1 min
Tabata Toes-to-bar
Rest 1 min
Tabata Dumbbell Shoulder-to-Overhead, pick load
AMRAP 5 Minutes of:
A.
10 Strict Pull-ups
20 Push-ups
30 Air Squats
B.
8 Strict Pull-ups
16 Push-ups
24 Air Squats
C.
6 Strict Pull-ups
12 Push-ups
18 Air Squats
D.
4 Strict Pull-ups
8 Push-ups
12 Air Squats
E.
2 Strict Pull-ups
4 Push-ups
6 Air Squats