Tier 3 Tactical week 5
Monday:
Strength:
15 minutes to work up to a 6RM Back Squat
Then,
3 x max rep
Back Squat @90% of 6RM
WOD:
12 minute AMRAP/AMREP Increasing Ladder
1 Air Squat
1 Push Press (95/65)
2 Air Squats
2 Push Presses
3 Air Squats
3 Push Presses
Continue to add 1 rep air squat/push press to each round until time expires.
Tuesday:
Strength:
Work up to a 6RM Dead-lift
Then,
Dead-lift
3 x max reps @90% of 6RM
WOD:
21-15-9 rounds for time:
Power Clean (135/95)
Bar Facing Burpees
Wednesday:
WOD:
3 Rounds For Time:
20 Wall Balls (20/14)
20 Pull-ups
-Rest 2 minutes-
3 Rounds For Time:
10 Box Jump Overs (24/20)
15 Push-ups
-Rest 2 minutes-
For Time:
50 Kettlebell Swings55/35)
Thursday:
Strength:
4x3 reps As Heavy As Possible
1 Rep of Complex = (2 Power Snatch + 2 Overhead Squats)
WOD:
9 minute AMRAP:
50 Double-unders
40 Sit-ups
30 Thrusters (95/65)
Friday:
WOD:
Conga Line Squat Clean
Working to heaviest single with good form.
Starting weight 95/65lbs Add 10 lbs every round. Once you fail the lift then
400m run
*Score is Clean weight
Saturday:
Partner WOD:
30 minute AMRAP:
20 Bench Presses (155/105)
20 Deadlifts (155/105)
40 Calorie Row
Partner 1 completes a round while Partner 2 rests