Sunday, July 26, 2020

Monday 200727

Tier 3 Tactical Week 9

Monday:
Strength:
Back Squat
4 x 2 reps AHAP
WOD:
4 Rounds for Time:
Run 200 Meters
12 Power Clean (115/75)

Tuesday:
Strength:
Dead-lift
4 x 2 reps AHAP
WOD:
12 minutes increasing ladder
1-2-3-4-5-6-7-8-9-10....
Burpee Box Jump Over (24/20)
Pull-ups
Kettlebell Swings (55/35)

Wednesday:
For Time:
21-15-9
Thruster (95/65)
Hand Stand Push-ups
Rest 3minutes
For Time
30-20-10
Box Step Ups
Toes To Bar
Rest 3 minutes
For Time
50-40-30
Double-unders
Air Squats

Thursday
Strength:
4 x 3 reps AHAP of the following complex:
2 Hang Squat Snatch + 1 Squat Snatch
WOD:
For Time:
50 Push Jerks (135/95)*
 *every break equals  10  sit-ups

Friday
WOD:
For Time:
Row 1,000 Meters
Then,
10-9-8-7-6-5-4-3-2-1
Dead-lifts (275/185)
Burpees
Then,
200 Double-unders

Saturday
Partner WOD:
Accumulate 800 reps as fast as possible:
Power Snatch (75/55)
Wall Balls (20/14)
Sit-ups
Ring Rows
*you choose your strategy (one partner working at a time)

Sunday, July 19, 2020

Monday 200720

Tier 3 Tactical Week 8

Monday:
Strength:
Back  Squat
3 x 3 reps AHAP
WOD:
12 minute AMRAP ascending ladder
1-2-3-4-5-6.....
Wall BallS (20/14)
Pull-ups

Tuesday:
Strength:
Dead-lift
3 x 3 reps AHAP
WOD:
9 minute AMRAP
50 Double-unders
40 Sit-ups
30 Kettlebell Swings (55/35)

Wednesday
WOD:
5 Rounds for max reps
1 minute: Max rep Power  Clean (95/65)
1 minute: Max Rep Burpees
1 minute: Max Rep Pull-ups
1 minute: Max Rep Push Jerks  (95/65)
1 minute: Max Calorie Row
1 minute: Rest

Thursday:
Strength:
5 x 2 reps AHAP of the following complex Complex
2 Squat Snatch + 1  Hang Squat  Snatch
WOD:
30-25-20 rep rounds for time:
Front Squat (135/95)
Push-ups

Friday:
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Dead-lift  (275/185)
Toes to Bar
Box Jumps  (24/20)

Saturday:
WOD:
30 minute AMRAP/AMREP Ascending Pyramid
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Push Press (115/75)
Chest to Bar Pull-ups
Hang Power Cleans (115/75)

Sunday, July 12, 2020

Monday 200713


Tier 3 Tactical Week 7

Monday:
Strength
Back Squat work to 2 x 3 reps AHAP
WOD:
21-15-9  Rep rounds for time
Thrusters  (115/75)
Kettlebell Swings (70/55)

Tuesday:
Strength:
Dead-lift work to 2x3 reps AHAP
WOD: 
15minute AMRAP
 Power Cleans )135/95)
7 Toes to Bar
 Box Jumps  24/20

Wednesday: 
WOD:
Tabata Wall  Ball  20/14lbs
Rest 3 minutes
Tabata Power Snatch 75/55lbs 
Rest 3 minutes
Tabata Burpees
Tabata intervals (20 seconds of work followed by 10 seconds of rest, repeated 8 times) is applied in turn to the Wall Balls, Power Snatch and Burpees.

Thursday:
Strength:
5x2 reps AHAP of the following complex
1 Squat Snatch +  1 Hang Squat Snatch
WOD:
12 minute AMRAP
10 Dead-lifts (155/105)
5 Push Jerks (155/105)

Friday:
WOD:
Every 5 minutes on the minute for 30 minutes
10 Back Squats (225/155)
15 Ring Dips

Saturday:
Partner  WOD:
For Time:
300 Double-unders (switch every 50 reps)
Then,
10 Rounds:*
16 Wall Balls (20/14)
16 Pull-ups
Then,
100Dead-lifts (185/125)(switch every 10 reps)
*one parter working while the other rests

Sunday, July 5, 2020

Monday 200706


Tier 3 Tactical Week 6

Monday:
Strength:
Work up to a 5 RM Back Squat
WOD:
12 minute AMRAP
5 Wall Balls (30/20) (20/14)
10 Pull-ups
30 Double-unders

Tuesday:
Strength:
Work up to a 5RM Deadlift
WOD:
12 minute AMREP
2 minutes: max rep Deadlift (185/125)
2 minutes: max rep Push-ups
2 minutes: max rep Box Jumps (30/24)
2 minutes: max rep Thrusters (95/65)
2 minutes: max rep Sit-ups 
2 minutes: max rep Power Cleans (95/65)

Wednesday:
WOD:
7 minutes to work to a 1RM Power Clean & Jerk
Then,
5 Rounds For Time:
7 Push Jerks (115/75)
7 Hang Power Cleans (115/75)
Then, 
7min  to  work  to a 1 RM Overhead Squat

Thursday:
Strength:
4 x 2 reps AS Heavy As Possible of the following complex
2 Hang Squat Snatches + 2 Overhead Squats
WOD:
21-15-9 rep rounds for time:
Chest To Bar Pull-ups
Burpee Box Jump Overs (24/20)
Kettlebell Swings  (55/35)

Friday:
WOD:
2 minute EMOM
5 reps of increasing weight Shoulder Press
Men 65,75,95,115, 125, 135, 145, 155
Women: 35, 45,65,75,85,95,105,115
Once you fail your set, or you finish all reps complete  the following:
200 Double-unders
50 Burpees

Saturday:
Partner WOD:
Complete 500 reps using any of the following movements
Wall  Balls (20/14)
Deadlift (155/105)
Sit-ups
Push-ups
*Every 3 minutes on the minute both partners run 200 meters
**split reps however you like