Strength:
1) 4×5 Push Press @ 130514 + 5lbs
2) 3 x ME Pull-Ups – More reps than 130514
*Rest 90 seconds between efforts
MetCon:
For time:
2K Row
Rest 8 minutes
3 min AMRAP:
Push-ups
Post weights, reps and times to comments.
130521
3
130520
Strength:
1) 4×5 Backsquat @ +10 lbs to 130513.
Rest 2-2.5 minutes between sets
This is the start to our linear progression. Each week add the suggested weight to the previous week’s total. When you are no longer able to do that, add 5 lbs. When you are no longer able to do that, drop 20 pounds off the total (resetting the progression) and start again.
MetCon:
2 min AMRAP:
Burpees
5 min AMRAP:
15 dumbbell swings @ 55 lbs
15 toes to bar
2 min AMRAP:
Burpees
No rest between AMRAP’s
Post weights and rounds/reps to comments
130518
Strength:
1) 4xME Bench @ 85% of 1RM
*If you do not know your 1RM for bench pick a weight that you can get a cumulative amount of reps between 14-18
MetCon:
16 Min AMRAP:
40 Double-Unders
30 Dumbell Lunges (in hands at side, 15 each leg) @ 20 lbs
20 Slapping Push-Ups (like clapping but hands hit chest at the top of the rep)
Post weights, reps and rounds to comments.
130517
Strength:
1) 4 x 5 Back Squat – Same weight as 130513
MetCon:
10 Min AMRAP:
9 Deadlifts @ 95 lbs
6 Front Squats @ 95 lbs
3 Shoulder to Overhead (press, push-press or push-jerk) @ 95 lbs
Post weights and rounds to comments
130516
Rest Day
130515
Strength:
Find your 5RM Deadlift
StrengthCon:
1a) 3×20 weighted barbell step-ups @ 20″ – heavy but not maximal
1b) 3xME HSPU
1c) 3×15 Underhand Row – Medium/Heavy
1d) 3×20 Dumbbell Swings – Heavy
*Rest 30 seconds between each set, after finishing 1d) rest 30 seconds then start back into 1a)
Best weights and reps to comments.
130514
Strength:
1) 4 x 5 Push Press @ 75%
Rest 90 seconds between efforts
2) 3xME Pull-Ups
Rest 90 seconds between efforts
*Note: these are not supersetted
MetCon:
For time:
2 rounds:
20 Box-Jumps @ 24″
10 Renegade Rows (20 push-ups, 10 rows each arm)
-Rest 3 minutes-
2 rounds:
20 Burpees
10 Renegade Rows
Post weights, reps and times to comments.
130513 – Back at it
Strength:
1) 4 x 5 Backsquat @ 75% of 1RM
Rest 2-2.5 Minutes between sets
*This weight should be heavy but manageable. Over the coming weeks we will be performing a progressive overload but for the first week the set should not be to max exertion
MetCon:
As Many Rounds As Possible (AMRAP) in 11 minutes:
10 Broad Jumps
10 Push Press @ 95 lbs
Cash-Out (time permitting):
Every Minute On the Minute (EMOM) for 6 minutes
3 Handstand Push-Ups (HSPU) strict
Post weights and reps to comments. Also post the following:
- 1RM Back Squat
- 1RM Push-Press
- 1RM Deadlift
- Max Effort Pull-Ups
- Mile Time
130319
Strength:
1)Backsquatz: 1×6 @70%, 1×6@80%, 1×3@90%, 1×2@95%
2)Frontsquatz: 1×5@65%, 1×4@75%, 2×4@80%
Rest 2 Minutes Between Efforts
MetCon:
7 Min AMRAP:
Double Unders*
*Every time the rope stops perform 8 chest-slapping push-ups (like clapping push-ups, except both hands touch the chest)
-Rest 8 minutes-
Run 1 Mile
Post weights and times to comments
130318
Strength:
1) Wide Grip Bench Press – 2×5
2) 3xME Chin-Ups*
*1 Minute Rest
MetCon
CF Games 13.2 WOD (Modified)
10 minute AMRAP:
5 Push Presses – 95 lbs
10 Deadlifts – 95 lbs
15 Box Jumps @ 24″
Post weights and times to comments
Operation Jacked 