How to Week is Back
Back Squats, 65-75%
1 Min Max Reps
2 min Rest
Repeat 3 more times
3 Min on the clock,
15 Box Jump Over (24/20)
15 Kip Swings
Max Jump Ropes with time left from the 3 min
2 min rest
Repeat 4 more times or until you complete a total of 500 Double Unders or 1000 Singles
Power
Min 1: 8 Slam Ball – Chest Pass to Wall
Min 2: 12 Banded Hip Throughs
Repeat 3 more times
Time Under Tension
Strict Press, 4×8, 10 min cap
*Increase the front rack hold each rep by 1 sec
After the 4 reps, rest 1 min
10 Min Ladder
1 Clean (add 1 every round) 60%
1 S2O (add 1 every round) 60%
7 Burpee to target
Power, 12 min cap
5 Weighted Box Jumps (24/20) Holding 2 DB/KB at your side
Rest 45s
6 Ball Slams
Rest 45s
6 Ball Over Shoulder Throws
Rest 45s
Repeat 3 more times
Strength, Every 2:30s
Deadlifts, 3×5
Tempo: 5 up – 5 hold at the top – 5 down
15 Min AMRAP
1 Min Work, 1 Min Rest
20/15 Cal Row
15 HRPU
15 ABMAT Sit-Ups
AMAP, 35 Min Cap
4 Lap Run (Indoor: 750 Meter Row)
50 Points worth of Snatches @50% (1 pt per muscle snatch, 2pts for semi-squat, 3pts for squat)
4 Lap Run
100 Points worth of Wall Balls (20/14 = 1 pt) (30/20 = 2 pts) (30/20 & 11’/10′ = 3 pts)
4 Lap Run
Max Muscle ups with time left from the 35 min
(muscle up mod)
1 Pull Up, 1 Dip
2 PU, 2 Dip
3 Pu, 3 Dip
….continue in this fashion
4 Lap Run (Indoor: 750 Meter Row)
50 Points worth of Snatches @50% (1 pt per muscle snatch, 2pts for semi-squat, 3pts for squat)
4 Lap Run
100 Points worth of Wall Balls (20/14 = 1 pt) (30/20 = 2 pts) (30/20 & 11’/10′ = 3 pts)
4 Lap Run
Max Muscle ups with time left from the 35 min
(muscle up mod)
1 Pull Up, 1 Dip
2 PU, 2 Dip
3 Pu, 3 Dip
….continue in this fashion
EMOM
Min 1: 5-8 Strict Pull Ups
Min 2: 5-8 HSPU
Min 3: 5-8 Strict Leg Raise
Rest
Repeat 4 more times (16 min)
4RFT
30 Sec Bike Sprint
(35/25 MINUS your bike cals = the number of….
DB Cleans (50s/35s)
DB Deficit Push-Ups
DB Lunges
Repeat 3 more times
Remembrance WOD
For Time
Buy in of 2001 Meter Row (Bike Option: 2.5 Miles)
Then 7RFT of
7 Front Squats (115/95)
21 ABMAT Sit-ups
30 Min Cap
Bobby- Died at age 27 on 7/21/2001 – Brother of Sara Morgenroth