Friday

Deadlifts

2x10 deadlifts and GHD ext

5@65% - 315

5@75% - 355

5@85% - 405

 

Mr. Joshua

5 rounds

400M run

30 GHD situps

15 Deadlifts (250)

 

24:32

 

Thursday 5/10

Press

2x10(mix in 2x10 of ring rows)

5@65% - 95

5@75% - 105

5@85% - 120

 

WOD

12 min AMRAP

10 Push press (115/75)

5 C2B pull ups

100 ft farmers carry - 85lbs

 

completed 6 2/3

 

Wednesday 5/9

5 Rounds

5 pull ups

5 push ups

5 lunges out/back

 

15 minutes work on weakness

 

21*15*9*

Row

KBS (55/45)

Box Jumps (24/20)

Sit ups (GHD)

*curb/back w/(45/25)plate

Tuesday 5/8

Run Drills

Partner 1 jumping bench

Partner 2 bottom of a squat

30 secs 3 rounds

 

Back Squats

2x10

5@65% - 225

5@75% - 260

5@85% - 295

 

5 Rounds

400M run

15OHS (95/65)

Monday 5/7/12

3 rounds

10 Ball Slams

10 Kipping Swings

10 Situps w/medball

 

Bench Press

2x10

5@65% - 135 

5@75% - 160

5@85% - 180

 

WOD

10-1

Pull ups

Dips

Sit ups

Monday

Warm up
3 rounds
10 ball slams
10 kipping swings
10 sit ups w/medball

Bench
2x10
5@65%
5@75%
5@85%

10-1
Pull ups
dips
sit ups

Friday

Press
Get a new 1 rep max

15 Minute AMRAP
3 ground to overhead (155/105)
10 GHD sit ups
20 Double unders
1+muscle ups

add 1 muscle up each round