Sumo Deadlift Practice
Deadlift @ 60-65% Max Deadlift
– 5 x 30 secs (1 min rest)
Speed Squats @ 60-65% Max Back Squat
– 5 x 5 secs (1 min rest)
Barbell Good Mornings @ 25% Max Deadlift
– 5 x 5
Category: Workouts
AMRAP – 20 Minutes
– 12 KB Swings (One Arm)
– 9 KB Rows (One Arm)
– 6 KB Cleans (One Arm)
– 3 KB Presses (One Arm)
Weighted Pullups
– 3 x 3 reps
– 3 x 1 reps
Standing Press
– 3 x 5 reps
– 3 x 3 reps
– 3 x 1 reps
Categories
2009-12-16 UGS WOD
3 Rounds
– 10 Sandbag Step Ups
– Leg Blaster (20 Air Squat, 10 Lunges, 10 Jumping Lunges, 10 Jumping Squats)
3 Rounds
– 8 Clean, Catch, Squat
– 8 Double KB Cleans
3 Rounds
– 10 Hip Extensions
– Suicide Run
25 Windmills
4 Rounds for time:
– 250m Row
– Jumping Pullups (40-30-20-10)
– Stationary Lunges (40-30-20-10)
– Squat Thrusts (40-30-20-10)
Back Squat
– 10 Back Squat
– 30 Pullups
– 10 Back Squats
– 30 Situps
– 10 Back Squats
– 30 Pushups
– 10 Back Squats
– 30 Box Jumps
– Front Squat (1 min rest before each set)
2 x 3 @ 70%
2 x 2 @ 75%
2 x 1 @ 80%
– Back Squat (2 min rest before each set)
2 x 3 @ 85%
2 x 2 @ 90%
2 x 1 @ 95%
5 Rounds for time:
– 12 Deadlifts
– 9 Power Cleans
– 6 Thrusters
– 3 Push Presses
Categories
2009-12-14 UGS WOD
3 Rounds:
– Max Tactical Pushups
– Max Tactical Pullups
3 Rounds:
– 10 Sandbag Clean & Squat Drop
– 10 Jumping Lunges
3 Rounds:
– 5-10 Alternating Presses
– 10 Double KB Rows
4 Rounds:
– 5 Tire Flip & 5 Tire Jumps
(Note: Flip the tire and do 5 tire jumps, repeat 5 times each round.)
– 15 Ring Dips
100 Tire Tread Chops
(Note: Stand on top of the tire with feet outside the shoulder, lean down and strike the tread of the tire between your feet.)
Squat Clean Progression
Hang Clean, Front Squat, Jerk
– 3 Sets of 4 Hang Clean & Front Squat + 1 Hang Clean, Front Squat, Jerk
Hang Squat Clean & Jerk
– 3 Sets of 2 Hang Squat Clean + 1 Hang Squat Clean & Jerk
Power Clean, Front Squat, Jerk
– 3 Sets of 2 Power Clean & Front Squat + 1 Power Clean, Front Squat, Jerk
Squat Clean & Jerk
– 3 Sets of 2 Squat Clean + 1 Squat Clean & Jerk