“I didn’t ask for skin”
Pistol review: Mobility + stability : 1 ankle mobility : static stretch + smash 2 foot stability : step outs on plate 3sx10r 3 banded distraction pistols 3sx5-10r Wod: Bear Complex (25 min cap) 5 Rounds For Load Complete 7 Unbroken Sets of this Barbell complex: 1 Power Clean 1 Front Squat 1 Push Press […]
“Blank”
Skill: TTB/strict work Mobility + activation Strict work + kip: curl to kick Wod: 10rft 5 burpees to plate 10 over head walking lunges (45/25 plate) 150 m row Core: 5sx30sec max weight
“Little Nightmares”
Lift: deadlifts + dips 10min emom even: 5 deadlift(max) odd:5 dips After: drop to 90% 3sxME dips + 7 deadlifts Wod: 17 min to complete 50 burpee box jump overs 100 Single arm snatch 50/35 Rest of time max effort walking lunges Core buy out: 3sx20 revers crunches
“👌🏼“
Lift: 10 min to establish 3rm (~80%) Into 20rm back squat x 1s +5-10# (Wk3/3) Wod: work to max deficit 10 deficit HSPU (45/25lbs plate start) 30 sit ups 8 deficit HSPU (increase height) 30 sit ups 6 deficit HSPU (increase height) 30 sit ups 4 deficit HSPU (increase height) 30 sit ups 2 deficit […]
“ Warriors, come out and plllaaayyyaaaa”
Lift: Every 2 min (10r:18min) (wk3/3) Clean + jerk (2+2)x7s 60-80% Clean + jerk (1+1)x3s 80-100%+ Between each lift: 2MU/7C2b +2 Wod: 21-15-9 Dips Kettle bell swings 55/35 G:72/55 Pistols Into: 100 double unders G: start over if break Buy out:3r STATIC SUITCASE HOLDS 1:00 min each side Single leg RDL each leg x10r
“I’m the devil and I’m here to do the devils business”
Lift: Every 90sec 10r:15min) Snatch + Ohs (2+1) x7s 60-80% Snatch 1r x3s 80-100%+ (2.5-5#^) Wod: 10rft (185/125-135/95-95/65) 2 cleans (Full:heavy) 5 hspu 8 Sit ups (G:TTB unbroken) Core buy out: 5s-30 sec wtd plank (heavy)
“It ain’t easy being cheesy”
Lift: deadlifts + dips 10min emom even: 5 deadlift(max) odd:5 dips After: drop to 70% 3sxME EACH DEAD AND DIP (20r cap/7min cap) Wod: 12 min amrap BJ 30/25 X 5 Strict pull-up x 5/7kip (G:3 c2b strict) SAS x 20 (alt) 50/35 Buy out: 100 ring rows 50 pallof press each side
“I’m going to bed early, but I’m sure Tom Brady won”
Lift: Every 90sec (10r:15min) Clean + jerk (2+2)x7s 60-80% Clean + jerk (1+1)x3s 80-100%+ Between each lift: 2MU/7C2b Wod: 7rft / 15 min cap 250m row 10/7 dips 25 squats Buy out: Alternating bent over dumbbell rows 20rx3s (T-spine rotation optimal)
“Your, soul, is, mine”
Skill review: HSPU COMPLEX (you’ll see) Helps: HSPU Strength WALKING endurance Wod: 20 min cap 1000m row 30/20 MU : 40 C2b : 50 pull-ups Remaining time work to HS SNATCH Core buy out: Alternating Good mornings 4sx10r barbell Oblique crunch (kettle bell) 4sx10r
“It was always Tom Brady”
Lift: BBG: every 90sec x 7r Pc + Fs + pj + j (3+3+2+1) Start @ 135/95 (Wod weight to challenge) (wk3/3) +10lb minimum (last set best set) Wod: 21-15-9 (double for SAS) Assault bike cals Pull-ups Single arm snatch Core buy out: {6min ETA} 50 plank climbers 10 pistols (5 each leg) 3 rounds […]
