Strength 1
Power Clean 3x1
3 Sets x 1 Power Clean @85-90% of 1RM Clean
* Rest 60-90 seconds between sets *
Strength 2
Front Squat 3x1
3 Sets x 1 Front Squat @90% of 1RM Clean
* Rest 60-90 seconds between sets*
WOD
"Dollywood"
Every 4:00 (4 sets)
25 Wall Balls 20#/14#
50 Double Unders
4 Wall Walks
*Score is the slowest time.
WOD
"Great Smoky Mountains"
5 sets For Time:
20/16 Calorie Assault Bike (mod)
-rest 1:00-
15/12 Calorie Assault Bike (mod-fast)
-rest 45 seconds-
10/8 Calorie Assault Bike (sprint)
-rest 2:00-
Skills and Drills
Rope Climb
Week 1 Day 1:
Advanced:
5 sets:
20-30 seconds dead-hang from the rope (arms fully extended)
3-5 Strict Rope Pull-Ups (alternate each set with what hand is on top)
- rest 1 minute between sets -
Intermediate:
5 sets:
15-20 seconds dead-hang from the rope (arms fully extended)
2-4 Strict Rope Pull-Ups (alternate each set with what hand is on top)
- rest 1 minute between sets -
Beginner:
5 sets:
15-20 seconds dead-hang from the rope (Toes on the ground)
2 Zombie Rope Climbs
- rest 1 minute between sets -
Alternate Option:
5 sets:
Max dead hang from the pull-up bar (can have toes on the ground as needed)
5 lying toe to rack
- rest 1 minute between sets -
* If needed, use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the dead-hangs and rope pull-ups.
Strength 1
Snatch 3x1
3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatct
* Rest 60-90 seconds between sets *
Strength 2
Snatch Grip Deadlift 3x3
3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch
* Rest 60-90 seconds between sets *
WOD
“Diane Bailey”
For Time:
21-15-9
Deadlift 275#/185#
Strict Handstand Push Ups
WOD
"Tennessee"
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
Scoring: The 200m run is worth 4 reps. Every 50m run is a rep.
