Strength Wendler Week 4 — Presses 50×5 60×5 70×3 75×5 85×3 95×1+ Conditioning For Time 100 Double Under 15 Power Snatch L1 — 95 / 65 L2 — 135 / 95 L3 — 155 / 105 15 Bar Muscle Ups L1 — Jumping Chest to Bar L2 — Chest to Bar L3 — Bar Muscle …
Group Warm Up Conditioning Teams of 2 Team Complex 10 Minutes to find a max complex 5 Clean Deadlifts 4 Power Clean 3 Front Squat 2 Squat Clean 1 Hang Squat Clean 5 Minute Rest Team Chipper 120 — Sit Ups 20 Cal Row 100 — Russian Kettlebell Swings 70 / 53 20 Cal Row …
Strength Wendler Week 4 — Squats 50×5 60×5 70×3 75×5 85×3 95×1+ Conditioning Fran for Time — 21, 15, 9 Thrusters Pull Ups Cash Out Lower Body Mobility
Strength. 5-3-1 Press 5-5-5-5-5+ 50%-60%-65%-75%-85% Group Warm-up together Band I,W,T,Ys Barbell Warm-up For Time 10,9,8,…1 Power snatch 20 Double Unders L1 75/55 L2 95/65 RTG Double-Unders unbroken
Group Warm-up Team EMOM 10 Partner 1 Even Minute 5 Push-ups & 5 Sit-ups Partner 2 Even Minute 5 Push Press & 5 Push Jerks (Work from Empty bar to 90%-95% of working weight) Switch on Odd Minutes Team Chipper – You Go I Go, Split Reps 60 Abmat Sit-ups 50 Burpees 40 Box jumps …
Barbell Warm-up Strength: Clean and Jerk 3-3-2-2-1-1 Conditioning. 3 Rounds For time 1 Deadlift 2 Rope Climbs 3 Squat Cleans 4 HSPU L1 225/135, 135/95 L2 275/185, 155/105 L3 315/225, 185/120 Cash Out. 3×10 DB Bench Press Bent Over Rows
Group Warm-up Conditioning. Firebase P.T. Test Max Effort Pull-ups or Ring Rows (1 Attempt) 2 Min. Max Effort Air Squats Push-ups Sit-ups 2 Min. Rest between movements 1.5 Mile Run For Time
Strength. OHS 3-3-2-2-1-1 Conditioning. AMRAP 7 24 Double Unders 12 DB Snatch 35+/25+ 6 Box Jumps 24/20 Cash Out 3 Rounds 100m Farmers Carry
Group Warm-up Conditioning. Teams of 2 5 Rounds for time 80 Hammer Strikes 60 KB Swings 53/35 40 Burpees 20 Thrusters 115/80
Warm Up — Good Mornings Bent Over Rows Strength — 1 RM Deadlift Conditioning — EMOM — 5 Rounds 3 Muscle Clean 3 Hang Squat Clean 3 Front Squat 3 Push Press Rest 3 E 90s — 3 Rounds — Increased weight 3 Muscle Clean 3 Hang Squat Clean 3 Front Squat 3 Push Press …
