Saturday, June 26, 2021
Part 1:
10mins on the clock: Accumulate 50 DL @ 55-60/60-65% of 1RM
-every 3 DLs do a burpee over the bar and then take time to “Set” before next lift.
-dropping last rep is permitted if greens + on bar.
Part 2:
3 RFT:
21 Box Jumps (24/20")
15 Kipping Pull-ups
Intent:
Short and fast.
No TC
Friday, June 25, 2021
Compare to: Fri, March 6/20 + Wed, March 21/18
30 Min AMRAP:
1 Rope Climb
15 Push Ups
10 Pull Ups
15 T2B
Thursday, June 24, 2021
Compare 1 RM Max TGU: Th, March 5/20 + W, Aug 28/18 + Th, Dec 6/18 + Fri, Sept 27/ 19
E4M for 5 sets:/l
Finding Max TGU @ 5-4-3-2-1/side
-2’s can be done with spotters, 1’s will be done with spotters
3RFT:
50 Feet FR KB Lunge (35/26)
20 KBS (35/26)
Intent: Lunges and KBS both unbroken. KBS lighter RX than Normal
Time Cap: 6:00
Wednesday, June 23, 2021
Compare to: Wed, March 4/20 + Sat, May 13/17
Partner WOD:
5 RFT:
5 Power Snatch (135/95)
10 BJ (30/24)
5 Overhead Squats (135/95)
10 PushUps
P1 does 5 Power Snatch, P2 does 10 BJ, P1 does OHS, P2 PushUps, then P2 then starts at PS.
Intent:
These are meant to be fast paced intervals/rnd.
Load should allow for unbroken overhead squats and unbroken or fast singles on the power snatch.
No TC Today.
Tuesday, June 22, 2021
Compare to: Tues, March 3/20 + Thurs, Jan 24/19 + Tues, Feb 13/18
Benchmark "THE 300”
F/T:
25 Pull-Ups
50 Deadlifts (135/95 lb)
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers (135/95 lb) (one count)
50 Kettlebell Clean-and-Press (35/26)
25 Pull-Ups
Time Cap: 30:00
Monday, June 21, 2021
Part A: (Same C+J sequence as Monday, May 17/21)
On The Clock: Lift at 0, 2, 4:15, 6:30, 9:00, 11:45, 14:45
C&J 3-2-1-1-1-1
@50/55% of your 1RM C+J
65/70%
70/75
75/80
75/80
70/75
84/88
Part B:
E:30 for 8 sets:
3 Straight Leg DL
@ 65% of 1 RM Clean
-all at same weight
-drop last one ok if have 25's+ on (and no risers)
-risers will be needed at a height higher than normal
Part C:
E1:45 for 5 sets:
8-10 Bent Over Row (the angle of Bent Over Row is higher than Pendlay Row)
Part 1:
10mins on the clock: Accumulate 50 DL @ 55-60/60-65% of 1RM
-every 3 DLs do a burpee over the bar and then take time to “Set” before next lift.
-dropping last rep is permitted if greens + on bar.
Part 2:
3 RFT:
21 Box Jumps (24/20")
15 Kipping Pull-ups
Intent:
Short and fast.
No TC
Friday, June 25, 2021
Compare to: Fri, March 6/20 + Wed, March 21/18
30 Min AMRAP:
1 Rope Climb
15 Push Ups
10 Pull Ups
15 T2B
Thursday, June 24, 2021
Compare 1 RM Max TGU: Th, March 5/20 + W, Aug 28/18 + Th, Dec 6/18 + Fri, Sept 27/ 19
E4M for 5 sets:/l
Finding Max TGU @ 5-4-3-2-1/side
-2’s can be done with spotters, 1’s will be done with spotters
3RFT:
50 Feet FR KB Lunge (35/26)
20 KBS (35/26)
Intent: Lunges and KBS both unbroken. KBS lighter RX than Normal
Time Cap: 6:00
Wednesday, June 23, 2021
Compare to: Wed, March 4/20 + Sat, May 13/17
Partner WOD:
5 RFT:
5 Power Snatch (135/95)
10 BJ (30/24)
5 Overhead Squats (135/95)
10 PushUps
P1 does 5 Power Snatch, P2 does 10 BJ, P1 does OHS, P2 PushUps, then P2 then starts at PS.
Intent:
These are meant to be fast paced intervals/rnd.
Load should allow for unbroken overhead squats and unbroken or fast singles on the power snatch.
No TC Today.
Tuesday, June 22, 2021
Compare to: Tues, March 3/20 + Thurs, Jan 24/19 + Tues, Feb 13/18
Benchmark "THE 300”
F/T:
25 Pull-Ups
50 Deadlifts (135/95 lb)
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers (135/95 lb) (one count)
50 Kettlebell Clean-and-Press (35/26)
25 Pull-Ups
Time Cap: 30:00
Monday, June 21, 2021
Part A: (Same C+J sequence as Monday, May 17/21)
On The Clock: Lift at 0, 2, 4:15, 6:30, 9:00, 11:45, 14:45
C&J 3-2-1-1-1-1
@50/55% of your 1RM C+J
65/70%
70/75
75/80
75/80
70/75
84/88
Part B:
E:30 for 8 sets:
3 Straight Leg DL
@ 65% of 1 RM Clean
-all at same weight
-drop last one ok if have 25's+ on (and no risers)
-risers will be needed at a height higher than normal
Part C:
E1:45 for 5 sets:
8-10 Bent Over Row (the angle of Bent Over Row is higher than Pendlay Row)
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