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)

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)

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

7  Power Cleans )135/95)

7 Toes to Bar

7  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

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