BP

Rest Day

A. Strict Press
65% x max reps ; rest 3 in
75% x max reps; rest 3 min
3 x 3 @83-88%
*if don’t have proper %’s, shoot for 3 sets of 8-12 heavy + few sets of heavy 3

Performance:
A. 3 rds
10 Muscle Ups
8 OHS 185/123 165/123 etc
60 double unders
50’ double DB lunge (25’ one arm OH, 25’ back other)

Fitness:

3 rds

10 burpee c2b

10 front squat 165/113 135/93

60 double unders / 120 singles

50’ db front rack walking lunge

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Post class:

10.9.8.7.6.5.4.3.2.1 – movement over time here, second session
DB Bench Press
Strict C2b Pullups (any grip)
Box Jumps 30/24 *Step down
double DB power cleans (ground, one head of each touch’s ground)

BECOMPLETE:

1. Banded PVC supinated rows x 15 x 4-5 sets
2. Seated Bent oVer double DB row x 75 reps, lighter weight, larger sets. break as needed
3. Banded Tricep Press downs 4 x 20 reps
4. Weighted Kang Squats at tempo x 6 reps x 4 sets
5. Banded Dead bugs, x 10 each side x 4 sets each side
6. reverse hyper 4 x 20
7. Crossover symmetry

Tay says hello CFF!

A. Weighted pull-up

6-6-5-5-4-4

Pullup sets every 2 min or 2:30 max

*15-16 min

B. C2 Bike intervals – 13 min

3 min hard @damper 10

1 min easy @ damper 1

2 min hard @ damper 1

1 min easy @ damper 5

1 min hard @damper 5

2 min easy @damper 10

3 min hard @damper 10

C. 5 min clock

Buy In:

50 double unders

25 burpees

Max power cleans remainder of time 185/113

*3 min max for DU + Burpees

*modify PC to a weight can moved fast singles and double digit target

A1. Bench Press 5-5-5-5-5

*heavy across is goal

A2. DB Single Arm Row x 10 each side x 5 aupersets

*16-18 min

B. AFAP

40/32 cal Ski Erg

30 hang power cleans 135/93

20 db Box Step overs 50/35 over 24/20

10 sandbag over shoulder 150/100

* Then, into post class depending your time . . .

3 min on c2 bike hard

1 min easy

X 2-4 rds depending your time

A. Complex

3 Hang Squat Cleans + 2 Split Jerks; drop. . 2 Clean and jerk as singles.
Climbing to max, beginning sets at % and on clock, rest 2 min max . Later sets, can extend rest to 3 min max.

18-20 min target time frame

B. AMRAP 11

11 wall balls

11 cal row

*modify up to heavy wall balls those looking for #’d challenge

Normal / Full schedule today

5 rds
25/20 cal Machine
15 t2b
5 DB Devils Press 50/35’s
15 burpee box jumps 24/20
25/20 cal Machine
*each round, Devils Press increases by 1 rep. Starting at 5, ending at 10 on round 5
Rest 2 minutes between rounds 1 and 2, rest 3 minutes after round 3 and 4

Rest Day

Schedule today: 5:15a, 6:30a, 8:30 gym format, 4:15 and 5:30p – open format evenings.

A. AFAP (see mods below)

WZA Elite Workout

*this was 10 min time cap at competition, just for your gauge.

21-15-9

Thruster 135/93

C2b pull-ups

Cal Echo Bike

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Options class

21-15-9

Thruster 115/83 95/63 75/53

C2b / Pull-ups

C2 Bike (cal = 35-25-15)

*modify thruster weight to a weight that fresh, you could complete 21 UB.

***14 min time CAP for A

B1. Power Snatch / Power Clean x 3.3.3 tng cluster. Rest :15 between cluster sets

B2. 10 wall ball weighted ghd sit-ups

*max 5 sets – superset with B1

*time = til end of class