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Strength: Strict press-10×1 start off @80% of 1RM. Aim to maintain 80-90%.

WOD: OPEN WOD 12.3

AMRAP in 18 minutes of:

15 Box jumps (24″ / 20″)
12 Push press (115# / 75#)
9 TTB

A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

B.
Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.

Rest day

Deadlifts 5X5 @80% 1RM

Pullups 50 reps (as many sets as needed) Rest 60 sec between sets

Bent Over BB Rows (overhand)
4X12 60-90 sec rest between sets

Bent Over BB Rows (Underhand)
4X12 60-90 sec rest between sets

BB Bicep Curls
4X12-15 60-90 sec rest between sets

Go through the 5 Toning Moves featured from Tight and Toned Core below! 15 reps per move, 3 circuits
TOE TOUCHES
Do 15 reps

HIP DIPS
Do 15 reps per side, 30 total

SITUPS
Do 15 reps

SIDE CRUNCHES
Do 15 reps per side, 30 total

LEG LIFTS
Do 15 reps

- Upperbody Program
- Warmup 5:00 / stretch

Repeat 5-10 times

- Pushups - 10-20
- Regular Crunches - 20
- Bench dips - 10-20
- Reverse Crunches - 20
- Pullups - max reps or pull-downs - 10
- Hanging Knee up
- Stretch abs/lowerback

Cardio option 20-30:00
Run, bike, walk, swim etc

Skill: (15 min) Pistols- Accumulate 50 (pick a level that challenging to you- to a box, banded,RX or weighted).

WOD: Tom F 1-Year Anniversary WOD

For time, descending ladder from 10 to 1 of:

Front squats (155# / 105#)
Lateral burpees over the bar

Scale front squats as necessary.

Accessory: Athlete choice: 3×15 ring rows or 3×5 ring muscle ups.

A.
Take 15-20 minutes and build to a heavy, but not necessarily 3-RM Deadlift

If you lose positioning or mechanics, your set is over.

B.
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups

BURGENER WARM UP

SKILL TRANSFER EXERCISES.

- snatch: work up to 75%x1x3, 80%x1x3
- clean and jerk: same as snatch:
- front squat: 3, 2, 1, 1, 1, 1,1. heavy last single.

1. DEADLIFT
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
2. ONE-ARM, ELBOW-IN DUMBBELL ROW
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
3. TOWEL CABLE ROW
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
4. CABLE ROPE CURL
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
5A. DUMBBELL BENTOVER ROW
Reps: 10

Complete as many rounds as possible of the following exercises in 8-12 minutes. Rest as needed.
5B. NEUTRAL-GRIP PULLDOWN
Reps: 10
5C. LEG LIFT
Reps: 10

back sqt
2*5 65%
3*5 70%

front sqt
4*5 60%

For time:

50 Goblet squats
40 KBS
30 KB STO
20 Wallballs

Rest 2:00 THEN

3 rounds of:

5 Pull-ups
10 Push-ups
15 Sit-ups

Strength: Deadlift 3@ 80-90% every 2:00minutes 4x.

WOD: Luis 4-Year Anniversary WOD

5 rounds for time of:

12 Deadlifts (155# / 105#)
9 Hang power cleans
6 Jerks
1:00 Rest

Scale accordingly.

1. DUMBBELL BENCH PRESS
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
2. DUMBBELL FLYE
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
3. LYING DUMBBELL SKULL CRUSHER
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
4. OVERHEAD TRICEPS EXTENSION
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
5. HORIZONTAL CABLE WOODCHOP
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
6A. PLYO PUSHUP
Reps: 10

Complete as many rounds as possible of the following exercises in 8-12 minutes. Rest as needed.

6B. DUMBBELL FLYE
Reps: 10
6C. DUMBBELL KICKBACK
Reps: 10