Pendlay Row 3×10

Pendlay Row for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
*Build throughout, up to a medium/heavy set of 10

6 Rounder for Friday!

6 Rounds with 3:00 on the clock:
2 Power Cleans @75%
15 Toes-to-bar
10 Wall Balls (20/14)
10 Burpees

*Rest remainder of 3 minutes. If you’re not getting 30+ seconds of rest, cut reps back. Rest ensures we’re setting up properly for each power clean.
*Score is total reps – 222 possible

*If clean % is too light, bump up to a weight that is difficult but doable and safe for a set of 2 each round.

Back Squat 3×10

Back Squat for load:
#1: 10 reps @ 45%
#2: 10 reps @ 50%
#3: 10 reps @ 55%

A Fun Little EMOM

12 Minute EMOM Rotating Through
50 Double Unders
15 Kettlebell Swings
15 Box Jumps
15 Push Press

*Rest remainder of each minute.
*Score is total reps – 285 Possible

Community WOD (10:00)

3 Rounds for Reps:
Minute 1 – Box Jumps
Minute 2 – Push-ups
Minute 3 – Sit-ups
Minute 4 – Calorie Row
Minute 5 – Rest

Deadlift 5×3

Deadlift for load:
#1: 3 reps @ 70%
#2: 3 reps @ 70%
#3: 3 reps @ 75%
#4: 3 reps @ 75%
#5: 3 reps @ 80%

Woot! It’s Friday!

3 Rounds With 3 Minutes on the Clock
40 Double Under Buy-In

With remainder of 3 minutes, AMRAP of:
25′ Front Rack Dumbbell Lunges (30/20)
50′ Bear Crawl
15 Dumbbell Hang Power Cleans (30/20)

*Pick up where you left off each round
*Ever 5′ of lunges or bear crawl = 1 rep
*Score is total rounds + reps of lunges, crawl, and cleans

A Little Core Work

Tabata – Alternating Between:
Bird Dogs (Each side =1)
Flutter Kicks (L+R=1)

Umm.. Excuse Me?

Did you say 4 Rounds?

Yes, 4 Rounds for Time:
200 Meter Run
15 Kettlebell Swings (50/35)
15 Burpee Box Jumps (24/20)

Overhead Squat 5×3

Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
*Weight is athlete’s choice. Build throughout.
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