Strength
Power Clean:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
WOD
"Fun Dip"
For Time:
30 Pull Ups
3 Rounds of DT 155#/105#
20 Pull Ups
2 Rounds of DT 155#/105#
10 Pull Ups
1 Round of DT 155#/105#
One round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead
Strength
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
* Work up to a Heavy, Unbroken set
WOD
"I love Rock ‘N Roll"
For Time:
150 Double Unders
50 Handstand Push Ups
100 Double Unders
10 Wall Walks
50 Double Unders
WOD
"New Kids on the Block"
For Time:
21-15-9*
Calorie Air Bike
Hang Power Cleans 115#/80#
-Rest 1:1-
21-15-9*
Calorie Air Bike
15-12-9
Hang Power Cleans 155#/105#
*Women’s Calories: 16-12-8
Accessory
Mayhem Mini-Pump – Glutes
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 GHD Hip Raise @ moderate weight
*Rest 2 minutes between rounds
Strength
Back Squat:
- Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.
WOD
"Beat Bobby Flay"
AMRAP 15 Minutes
20 Deadlifts 115#/80#
50 Double Unders
100ft Walking Lunge (30m)
50 Double Unders
10 Hang Power Cleans 115#/80#
