Strength
Push Jerk 1x1
Build up to a Heavy Push Jerk
12-15 minutes
WOD
“The best attitude is gratitude”
3 sets:
4:00 AMRAP
3 Box Jumps 30"/24"
6/5 Calorie Bike
1 Power Snatch 135#/95#
-rest 2:00 between sets-
At the start of each new AMRAP, start at the top with 3 Box
WOD
"KLEPTO"
4 Rounds
27 Box Jumps 24"/20"
20 Burpees
11 Squat Cleans 145#/100#
*30:00 Time Cap
U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
Accessory
"Optional Accessory - Core Work"
3 Rounds:
10 KB Side Bends (each side)
20 Pulse Ups
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2 minutes between rounds
Strength
Back Squat 6x4
6 sets x 4 Back Squats (75%)
-Complete a set every 1:45-
WOD
"Mowgli the Man Cub"
3 Rounds For Time:
21 Hang Power Snatch 75#/55#
7 Box Jumps 30"/24"
-at 10:00-
3 Rounds
21 Box Jumps 24"/20"
7 Hang Power Snatch 115#/85#
*Time Cap 22:00
WOD
"Monopoly"
4 sets:
3:00 AMRAP
10/8 Calorie Row
10 Box Jumps 20"
10 Dumbbell Push Press (50s/35s)
- Rest 90 seconds between sets. When starting the next set, resume where you left off.
Accessory
Strict Pull-ups: Week 6
This is the LAST WEEK of our Strict Pull-up strengh cycle! It's testing day!
Strength Test:
Freedom: 1RM weighted Strict Pull-up
Independence: max unbroken unweighted strict pull-ups
Liberty: Find the lightest band that you can do one strict pull-up with
Scoring: note your level and score achieved.
Ongoing Homework: we have created some homework for any athlete that wishes to continue with their strict pull-up strength to either work towards getting their first strict pull-up or to build strength in their current abilities. You can view the suggested homework here: https://bit.ly/4dKGr86
