Strength: Deadlift (90%)
1x8 @ 65%
1x6@75%
1x4 @ 85%
1x4 @ 95%
BEGINNERS/NEWER MEMBERS: 4X8 REPS..FOCUS ON FORM...NOT WEIGHT!
DB ROW 3x10
Conditioning: "The Chief" MY FAV WORKOUT!!
5 rds: 3min Amraps 3 Power Cleans (135/95) 6 Push-ups 9 Squats
GOAL IS 3 rounds each Amrap....BUT try and get 5!!!
Rest 1 minute. Repeat for a total of 5 rounds.
Post rounds completed for each of the 5 amraps
STRENGTH: DEADLIFTS 5X5 (INCREASE WEIGHT EACH SET) CONDITIONING: 4 ROUNDS 50 WALL BALLS (20/14) 20 ALT BARBELL LUNGES (95/65)
HAPPY BELATED BDAY WOD GINA KRAMER: STRENGTH: 10MIN EMOM 1 POWER CLEAN 1 HANG POWER CLEAN 3 PUSH PRESS CONDITIONING: 15MIN AMRAP 5 HANG POWER CLEANS (135/95) 5 BOX JUMP OVERS (24/20) 4 AMERICAN KETTLE
30 min partner AMRAP: Split reps evenly) 10 Deadlifts (135/95)(125/85) 10 Hang power cleans 10 Front squats 10 Push Jerks 10 Back squats *at 0:00, 10:00 and 20:00, row 600m/400 (split row as desired)