18/09/21

Strength

Bench-Press
10-8-6-4-2
*Start light & build up to finish AHAP

WOD

3-Rounds (for max reps)
90 Sec: Max Tire-Flips
30 Sec: Rest
90 Sec: Max Rope Climbs
30 Sec: Rest
90 Sec: Dumbbell Hang Clean + Press
30 Sec: Rest

18/09/20

Strength

7/13 Squat Program 2.2
4 sets:
7-Front-Squats + 13-Back-Squats
@ 94% of weight form 1.1

WOD

9-15-21-15-9
Pull-ups
Wall-Balls #14 #20

18/09/19

Strength

Start of new 5/3/1 cycle

Snatch
5 reps @ 55%
5 reps @ 65%
5 + reps @ 75%

Overhead-Squat
5 reps @ 55%
5 reps @ 65%
5 + reps @ 75%

WOD

3-Rounds
1 min- Max Calorie Row
30 sec- Rest
1 min- Max Du’s
30 sec- Rest
1 min- KB-Swings #16 #24
30 sec-Rest

18/09/18

Strength

Strict-Press
4 x 4 @ 75%

Core

3-Rounds
10- Hanging Leg Raises
10- Toes-to-bar(strict)

WOD

4-Rounds
5-Hang-Power Clean #105 #155
10-Ring-Dips
5-Deadlifts #105 #155
10-HSPU

18/09/17

Strength

7/13 Squat program 2.1
4 sets:
7- Front-Squat + 13-Back-Squats @
70% of Front-Squat 1 RM

WOD

6 min AMRAP
6- Dumbbell Snatches #35 #50
6- Burpee-Box Jumps 20/24”