Big Week Last Week

Fight gone bad, muscle up for days, Kevin hero wod, and so on. Check out some of the photos from last week.


Front Squat 3-3-3
No more than 12 minutes to build up.
Barbell Club avoid this piece.

For time:
30 Row (calories)s
30 Burpee Lateral Jumps
30 Hang Cleans, 135/95 lbs

Competition: 115/75#
Performance: 75-95/55-65#
Fitness: 45-65/35-45#
Bar facing burpees for all levels! Scale to finish under 10 minutes.


Deadlift 5-5-5

Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats


Starting Strength:

Back Squat 3x5
Same weight all 3 sets. Start heavier than last wave.

Bench Press 3x5
Same weight all 3 sets - 2.5lbs heavier than last time

Strength Bias:

Back Squat 3-3-3-3-3
Build up - 3rd set should be heavier than what you ended up last week on the 5's

Bench Press 8x3
Use 85%-87% of your best 5RM

Maintenance Bias:

Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep

Perform all movements at 80-85% of your 1-RM Snatch.

Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%
(remember, these numbers should be based off of your tested 1-RM on September 22…not a number that you hit or dreamed of hitting many moons ago)

Sport of Fitness WOD:

Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
2 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
4 Ring Dips w/Pause @ 1112
4 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
6 Ring Dips w/Pause @ 1112
6 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
8 Ring Dips w/Pause @ 1112
8 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
…and so on, up the ladder by two reps each round.

Don’t cheat the dips just to get more rounds. Stay strict to the tempo.

Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111
Rest as needed
Strict Toes to Bar x 8 reps @ 3110
Rest as needed