Tuesday 200901

3 Rounds For Time

20 Overhead Squats (115/75) (75/55)

20 Sit-ups

20 Burpee Box Jumps 24/20

Monday 200831

20 minute AMRAP

Run 200 Meters

9 Bar Muscle-ups

9 Power Snatches (135/95)

Scaled:

Run 200 Meters

9 Chest To Bar Pull-ups/Ring Rows with feet on a box

9 Power Snatches (115/75) (95/65)

Saturday 200829

Partner WOD
14 Rounds (7 Rounds Each) For Time:
7 Clusters (Squat Clean Thruster) 135/95
14 Lateral Burpee Over The Bar

Friday 200828

For Time:

21-15-9 rep rounds for time

Row, Calories

Pull-ups

Kettlebell Swings (70/55)

Thursday 200827

 30 minute AMRAP

Run 200 Meters
10 Body Weight Bench Press
25 Medicine Ball Sit-ups (20/14)

Wednesday 200826

For Time:
15-12-9-6-3
Power Clean (135/95)
2-4-6-8-10
Strict Chest To Bar Pull-ups

Tuesday 200825

25 minute AMRAP
Run 400 Meters
10 Front Squats(155/105)
15 Ring Push-ups

Monday 200824

5 Rounds for time of:
50 Double-unders
15 Push Presses (95/65)
10 Toes To bar

Monday 200817

Tier 3 Tactical Week 12- Final Week

Monday
Strength 1:
1RM Back Squat
Strength 2:
1RM Deadlift

Tuesday
Strength:
1 RM Squat Clean
WOD:
12 minute AMRAP
12 Push Presses (135/95)
12 Box Jumps (24/20)

Wednesday
WOD:
20 minutes
3 minutes: Max Calorie Row
Then,
17 minute AMRAP:
7 Wall Balls (20/14)
7 Power Snatches (95/65)
7 Chest To Bar Pull-ups

Thursday
Strength:
1 RM Squat Snatch
WOD:
5 Rounds For Time:
60 Double-unders
12 Dead-lifts (225/155)
12 Push-ups

Friday
WOD:
5 Rounds For Max Reps
Minute 1: Power Clean & Jerk (135/95)
Minute 2: Pull-ups
Minute 3: Front Squats (135/95)
Minute 4: Kettlebell Swings (55/35)
Minute 5: Rest

Saturday
Partner WOD:
Row 2k
Then,
50 Hang Power Snatches (95/65)
50 Pull-ups
Then, 200 Double-unders
During Snatches one partner must hang from pull-up bar.
During pulls one partner must plank.

Monday 200810

Tier 3 Tactical Week 11

Monday:
Strength:
Back Squat
3 x 2 reps at 90% of 1 RM
WOD:
Tabata
Wall Balls (30/20) (20/14)
Rest 1 minute
Tabata Pull-ups

Tuesday
Strength:
Dead-lift
3 x 2 reps at 90% of 1 RM
WOD:
5 Rounds For Time:
Row 20 Calories
12 Kettlebell Swings (55/35)

Wednesday
WOD:
Run 800 Meters
Then,
5 Rounds:
5 Squat Snatches (155/105) (135/95)
10 Front Squats (155/105) (135/95)
15 Burpees
Then,
Run 400 Meters

Thursday
Strength: Work up to a heaviest as possible weight for
2 Hang Squat Snatch + 1 Squat Snatch
WOD:
For Time
30 Ring Muscle-ups.
Scaled:
For Time
6 Rounds For Time
5 Pull-ups
5 Ring Dips

Friday:
WOD:
5 minute AMRAP
9 Thrusters (75/55)
9 Bar Facing Burpees
Rest 2minutes
5 minute AMRAP
9 Thrusters (95/65)
9 Bar Facing Burpees
Rest 2minutes
5 minute AMRAP
9 Thrusters(115/75)
9 Bar Facing Burpees

Saturday
Partner WOD:
As a pair perform 800 reps of any combo of the following movements:
1. Deadlift (135/95)
2. Wall Ball (20/14)
3. Push-ups
4. Pull Ups
One person working at a time

Monday 200803

Tier 3 Tactical Week 10

Monday
Strength:
Back Squat
6 x 1 rep As Heavy As Possible
WOD:
Every 3 Minutes On The Minute For 12 Minutes:
Run 400m
Max Rep Power Cleans (135/95)

Tuesday
Strength:
Dead-lift
6 x 1 rep AHAP
WOD:
6 Rounds For Time:
50 Double-unders
15 Pull Ups
15 Kettlebell Swing (55/35)

Wednesday
WOD:
Tabata Push Jerks (95/65)
Rest 2 minutes
Tabata Calorie Row
Rest 2 minutes
Tabata Wall Balls (20/14)
Rest 2 minutes
Tabata Burpees

Thursday
Strength:
2 Hang Squat Snatches + 1 Squat Snatch
4 x 3 reps
WOD:
Death By Hang Squat Clean (115/75)
minute 1- 1 Hang Squat Clean
minute 2- 2 Hang Squat Cleans
minute 3- 3 Hang Squat Cleans
*add 1 rep per minute until failure

Friday
WOD: Every 2 minutes on the minute for 24 minutes:
5 Back Squats
95/85-115/95-135/105-155/115-185/135-205/145
225/165-245/175-275/185-295/195-315/215-325/235
Rest 5 minutes then,
6 Minutes:
Max Rep Box Step-ups (24/20)

Saturday
For Time:
Run 800 Meters
Then,
10-9-8-7-6-5-4-3-2-1
Dead-lifts (225/155)
Pull-ups
Ring Dips
Then,
Run 800 Meters