Teams of 3:
12 min EMOM
1) 12 Cal Row
2) 12 Deadlift 90/60
3) 12 Box Jumps
5 min rest
Teams of 3:
1500m Row for Time (8 min cap)
5 min rest
7 min AMRAP
7 Deadlift 90/60
7 Burpee BJ Over (Scale = Stack plates to accommodate lower jump height or Burpee over bar… try to avoid Step Ups unless injury dictates otherwise)
Tech:
Muscle Up Tech/Progressions
https://www.youtube.com/watch?v=wxzOrYbSf5k
WOD – 20 min AMRAP:
Buy in = 5 Ring Muscle Ups (once complete start back where you left off)
20 Over Head Squats 45/30
20 Push Press
Every 4 minutes = 5 Ring Muscle Ups
For Time (30 min Cap):
50 Squat Cleans 45/30
200m Run
50 Back Rack Lunges 45/30
200m Row
50 Hang Cleans 45/30
200m Run
50 Back Squats
200m Row
50 KB Swings
200m Row
Flex Friday Finisher:
6 min EMOM
Another banger from LeonArtis Optimaximus Squatigitah Davis himself…
Strength x3 Max Strict HSPU superset with max strict DB Press 22.5/15
#2much
30min time cap
20-2 Single arm DB push press 22.5/15
2-20 SDHP 50/30
5 HSPU between sets (eg. 20 DBPP – 2 SDHP – 5HSPU etc…)
Strength:
Snatch Pulls – Build to:
5 @ 80% of 1RM Snatch
4 @ 90% of 1RM
3 @ 100% of 1RM
2 @ 110% of 1RM
WOD:
5 RFT
15 Snatch 60/40
20 T2B
25 Wall Balls 9/6
Tech:
Split Jerk – Build to technical 1RM
WOD:
12 min AMRAP
12 KB Snatches 24/16
12 KB OHS 24/16
4 min rest
8 min AMRAP
12 KB Clean and Jerks 24/16 (single KB)
12 Goblet Squats 24/16
Strength:
Build to Heavy 3 X 10 Front Rack Bulgarian Split Squat (5 per leg)
https://www.youtube.com/watch?v=IbQoTyUjk5M
WOD – 18 min EMOM
1) 7 Bar Muscle Ups
2) 14 Pistols
3) 21 STOH 40/27.5
Note: If you have BMU but can’t hit this number for the whole EMOM, scale to a number you think you can maintain.
Tech: All movements then build to Deadlift weight for….
Hero WOD – Bradshaw
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift 100/65
12 Pull-Ups
24 Double-Unders
Conditioning:
3 X 800m Runs 1:1 work:rest
WOD:
3 RFT
6 Ring Muscle Up
15 KB hops
30 KB Swings 24/16
Strength:
Build to 1RM Snatch
WOD:
14 min AMRAP
12 Hang Snatch 50/35
6 Burpee Box Jump Overs
4 min rest
7 min AMRAP
6 Hang Snatch 50/35
12 Box Jumps