Tuesday Sept 02, 2014

Workout of the Day
A.
Every minute, on the minute, for 10 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 10-15 Meters

B.
Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 2 minutes between sets.

If you made all sets last week, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.

C.
Every 5 minutes, for 25 minutes:
Row 500 Meters
20 Chest-to-Bar Pull-Ups

Complete each set as quickly as possible. Note times for each set.

Friday, August 29, 2014

Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps

*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

B.
Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)

Immediately followed by…

C.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
(Start with last attempted Shoulder Press and build from there on the minute.)

D.
Three rounds for time of:
10 Bar Muscle-Ups
15 Strict Handstand Push-Ups
20 Push Press (135/95 lbs)

Monday August 25, 2014

Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

B.
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%

Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

D.
Complete as many rounds and reps as possible in 12 minutes of:
12 Strict Handstand Push-Ups
24 Heavy Russian Kettlebell Swings

Use the same weight you used last week for the swings – your goal is to see if you can achieve the same or greater total volume despite a more challenging rep scheme.

OPTIONAL Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

Perform all sets at your 1600 Meter PR pace:
Run 400 Meters
Rest 60 seconds
Run 600 Meters
Rest 60 seconds
Run 800 Meters
Rest 60 seconds
Run 800 Meters
Rest 60 seconds
Run 600 Meters
Rest 60 seconds
Run 400 Meters

Saturday August 23

Workout of the Day
A.
Three sets of:
60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible)
Rest 30 seconds
60 Seconds of Handstand Walk (accumulate as much distance as possible)
Rest 30 seconds

Same as last week…let’s improve some of these positions based on what you learned last week.

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (175/115 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (155/105 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

Friday August 22, 2014

Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep

*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

I know your legs are sore, trust me, this is designed to help a little bit.

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
2 Muscle-Ups
4 Power Cleans (185/135 lbs)
8 Push Press (185/135 lbs)

D.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

Wednesday August 20

Workout of the Day
A.
Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep

Loads per set (by %): 50, 60, 70, 75, 80, 85
(To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.)

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Jumping Lunges with Barbell (75/55)
Minute 2 – 15 Unbroken Wall Ball Shots (30/20 lbs)
Minute 3 – 10 Toes to Bar

D.
Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
Seated Leg Curls with Band x 12-15 reps
Rest as needed

Monday August 18, 2014

Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
immediately followed by…
Every two minutes, for 10 minutes (5 sets):
Power Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
immediately followed by…
Every two minutes, for 10 minutes (5 sets):
Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
B.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%
C.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
12 Heavy Russian Kettlebell Swings
(as heavy as you can make these – go to double kettlebell swings if they’re not challenging)

Friday August 08, 2014

Workout of the Day
A.
Every minute, on the minute, for 15 minutes:
Clean
*Minutes 1-3 – 55-65%
*Minutes 4-6 – 65-75%
*Minutes 7-9 – 75-80%
*Minutes 10-12 – 80-85%
*Minutes 13-15 – 85-90%

B.
Five rounds for time of:
5 Squat Cleans (225/155 lbs)
10 Burpees Over the Barbell
15 Wall Ball Shots (30/20 lbs)

C.
Rowing or AirDyne
2 Minutes at 70% effort
2 Minutes at 80% effort
2 Minutes at 85-90% effort
2 Minutes at 75-80% effort
2 Minutes at 65-70% effort

Courtesy of Crossfit Invictus

Monday 14April2014

All,

Most of you know that BigWave CrossFit follows Outlaw programming. I am going to attach the link so you guys have access.

www.outlawcrossfit.com

and if you want to follow a heavy barbell or powerlifting template

www.theoutlawway.com

These are the best programs around that many boxes follow.


Classes will still be at 0600 and 1100. Look forward to everyone still making gains.

Friday 11April2014

Strength

1) Back Squat: 1X8@65%, 1X8@70%, 1X8@75%

2) Front Squat: 1X5@65%, 2X5@70%

Conditioning

This is one continuous effort.

400m Run with plate 45/25#

-then-

3 Rounds of:

5 T&G Power Clean & Push Jerks 135/95#
25 HR Push-ups
5 Muscle-Ups or Strict PU

-then-

400m Run with plate 45/25#

Wednesday 09April2014

BBG

Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 – work to a heavy (but perfect) double for the day

*This should be performed as a pause clean, then another pause clean, then the jerk

Conditioning

3 rounds for time of:

50 KB Swings 24/16kg
50 Double-Unders
25 V-Ups

Test Day Monday 07APR14

BBG

1) 5X1 Jerk from blocks (or rack) – work to a true 1RM.

2) 5X1 Hang Snatch – work to a true 1RM.

3) 5X1 Hang Clean – work to a true 1RM.

Conditioning

Tests:

1) 1 set – ME UB C2B Pull-ups.

2) Row 2k for time

3) 1 set ME UB Double-Unders (redo if miss occurs before 20 reps).

4) 1 set ME UB Power Snatches @ 95#.

Monday 31March2014

BBG

7X1 Hang Snatch (just above knee) – work to a max for the day

Conditioning

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pull-ups


I will be out of town this week...if you still need to complete 14.5 see Rich at STA to request judging.

Friday 28MAR2014

14.5

For Time:

21 Thrusters @ 95/65
21 Burpees over Bar
18 Thrusters @ 95/65
18 Burpees over Bar
15 Thrusters @ 95/65
15 Burpees over Bar
12 Thrusters @ 95/65
12 Burpees over Bar
9 Thrusters @ 95/65
9 Burpees over Bar
6 Thrusters @ 95/65
6 Burpees over Bar
3 Thrusters @ 95/65
3 Burpees over Bar

Wednesday 26MAR2014

BBG

7X1 Hang Clean (just above knee) & Jerk – work to a max for the day

Conditioning

For time:

75 Double-unders
40 HSPU
40 KBS 32/24kg
75 Double-unders

Monday 24March2014 (Reece's 1st Birthday)

BBG

7X1 Hang Snatch (just above knee) – work to a max for the day

Conditioning

10 rounds for time of:

5 C2B Pull-ups
10 HR Push-ups
15 Jumping Air Squats

Friday 21MAR14

WORKOUT 14.4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

Wednesday 19March2014

BBG

5X2 Hang Clean (just above knee) & Jerk – work to a max for the day

Conditioning

For time:

20 Thrusters 95/65#
20 Split Jumps
30 V-Ups
15 Thrusters 135/95#
20 Split Jumps
30 V-Ups
10 Thrusters 155/105#
20 Split Jumps
30 V-Ups

Monday 17MAR14

Mobilize


Strength

Tempo Back Squat

Quick down hold for 5sec at bottom then quick up

5 sets of 3 at 70%


WOD

30 minute AMRAP

Run 800 Meters
4 MU or 10 Ring Dips

Friday 14MAR14

WORKOUT 14.3

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Wednesday 12MAR14

BBG

5X1 Hang Clean (just above knee) & Jerk – work to a max for the day

Conditioning

4 rounds of:

1:00 ME Step Down Box Jumps 24/20″
1:00 ME HSPU
1:00 ME Muscle-Ups
1:00 Rest

Monday 10MAR14

BBG

7X1 Hang Snatch (just above knee) – work to a max for the day

Conditioning

7 rounds for time of:

15 Wall Balls 20/14#
10 Burpees

Friday 07MAR14

Mobilize


Workout 14.2

For as long as possible:

From 0:00-3:00
  2 rounds of:
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Etc., following same pattern

Stretch

Wednesday 05MAR14

Bar Bell Group 


5X1 Hang Clean (just above knee) & Jerk – work to a max for the day


Conditioning


20 minute AMRAP of:

50 KB Swings 24/16kg
25 HR Push-ups
4/3 Muscle-ups or C2B Pull-ups

Monday 03MAR14

Mobilize

WOD

14.1 @ 0600 and 1100

10 Minute AMRAP

30 DU
15 75 Pound Snatch

Friday 28Feb2014

Mobility

Skills

20 KB swings (light)
Double Unders Work (5 minutes)

Strength (use bands if needed to complete all 5)

4x5 strict C2B pullups
4x5 strict HSPU

WOD

AMRAP 10 MINUTES

SETS OF 2-4-6-8-10-12-14,....etc

Deadlift (135/95) scale as app.
Hang Power Clean
Front Squat

Use same weight/bar from start to finish.

Monday 24FEB14

Mobilize

Skills

HSPU progression
Hollow Body position


Strength

4 X 5 Front Squat
4 X 5 Push Jerk


WOD

7 Minute AMRAP

Burpee Box Jump Overs

Friday 21FEB2014

Mobilize

Strength

Back Squat: 4X5@80%,­ quick up and down with no pause every set – rest 2:00

Conditioning

Adapted From CrossFit.com 140218

7 minute AMRAP of:

5 Box Jumps 30/24″
3 Cleans (any style) 185/135#

Wednesday 19FEB14

Mobilize

BBG

12 minutes to establish a 1RM Hang Clean (just above the knee) and Jerk

Conditioning

7 minute AMRAP of:

25 Double Unders
3 Thrusters 155/105#

Friday 14FEB14

Mobilize


Skills

20 TTB
30 Air Squats
50 Double Unders


Strength

15 Min to find 3RM OHS


WOD

WORKOUT 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 / 65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Wednesday 12FEB14

Mobilize

Skills

20 Pistols

10 L Pull Ups

15 Kettle Bell Swings

Strength

Back Squat

4 sets of 5 reps @ 85% 1RM

WOD

Grace

For Time

30 Clean and Jerks

Monday 10FEB14

Mobilize


Workouts will be at 0600 and 1100


Skills

20 TTB
10 Strict HSPU
50 DU


Strength


15 minutes to find 3 RM Front Squat


WOD

3 RFT

50 Wall Balls
15 Pull Ups
40 Abmat Sit Ups


Stretch

07FEB2013

Mobilize


Skills

Muscle Ups


Strength

OHS

5 sets of 5 reps


WOD

Mary

AMRAP 20 Minutes

5 HSPU
10 Pistols
15 Pull Ups

Stretch

Thursday 06FEB14

Rest Day

Wednesday 05FEB14

Mobilize


Skill

15 Pistols
50 DU
20 Pull Ups


Strength

Back Squat

4 sets of 8 reps @ 75% 1RM


WOD

Run 400 Meters
21 Burpees
21 Squats
21 TTB
Run 400 Meters
15 Burpees
15 Squats
15 TTB
Run 400 Meters
9 Burpees
9 Squats
9 TTB

Tuesday 04FEB14

Mobilize

Workout at 1100 only

BBG

1) 12 min to work to a max 3-Position Clean (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2″ from the floor. ) + 1 Jerk.

2) EMOM for 5:00 – 1 3-Position Clean + 1 Jerk @ 80% of max from #1.

Strength/Skill

1a) 4X5 Weighted Strict Ring Dips (DB between legs) + ME Kipping Ring Dips (drop DB, while still in support pos on rings, & begin ME Kipping) – heaviest possible, rest 90 sec.
1b) Back Squat: 4X8@80% – quick up and down with no pause every set, rest 90 sec.

Conditioning

7 rounds of:

30 sec. ME Power Snatches 135/95#
30 sec. Rest
30 sec. ME AD (or row if necessary) for Cals
30 sec. Rest
30 sec. ME Muscle-Ups
30 sec. Rest

Courtesy The Outlaw Way

Monday 03FEB2014

Mobilize


Strength

3x3x3x3x3x3

Front Squat


WOD

For time:

50 Thrusters 45/35#
100 Double-Unders
5 Muscle-Ups
25 Thrusters 95/65#
75 Double-Unders
10 Muscle-Ups
10 Thrusters 135/95#
50 Double-Unders
15 Muscle-Ups

If no Muscle ups then C2B PU and Dips

Friday 31JAN2014

Mobilize


Skill

15 Deadhang PU
50 DU
20 HSPU


Strength

Back Squat

8 @ 75%
5 @ 80%
3 @ 85%
3 @ 90%


WOD

3 RFT

15 Burpee BJ
20 TTB
25 Wall Balls

Wednesday 29Jan14

Mobilize

Tree has been cleared. Will attempt inside pending water conditions.

Skill

15 pistols
15 HSPU or handstand holds
25 v ups

WOD

AMRAP 20 minutes

Run 400 meters
Max Pull ups

Monday 27Jan14

Mobilize

Workout will be at 0600 and after STAN


BBG

1) 10 min to work to a max 2-Position Snatch (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee).

2) EMOM for 5:00 – 1 2-Position Snatch @ 90% of max from #1.

Strength/Skill

1a) 3XME C2B Pull-ups – rest 2:00
1b) 3X20 (steps) Front Rack Walking Lunges – heaviest possible with continuous stride (no stopping to gather feet), rest 2:00

Conditioning

“Karen”

150 Wall Balls 20/14#

For time.

Friday 24Jan14

Mobilize

Run 5k

No coach this morning.  Run PT route twice

Wednesday 22JAN14

Mobilize

Workout will be at 0600 and 1300

BBG

10 minutes to establish a 1RM Power Snatch.

Strength

10 minutes to establish a 1RM Push Press.

Conditioning

“Amanda”

Compare to 131025.

9-7-5 of:

Muscle-Ups
Snatches (full) 135/95#

For time.

Courtesy The Outlaw Way

Tuesday 21JAN14

Mobilize

Workout will be at 1300 - Register for the Open!!

BBG

7X1 Mid-Hang Clean + Jerk @ 80% – rest 60-90 sec. (Do not go above 80%)

Strength/Skill

1a) 4X5 Strict Ring Dips – with a­ 5 sec pause at top of every dip, rest 90 sec.
1b) Back Squat: 4X5@75% quick up and down with no pause every set, rest 90 sec.

Conditioning

20 min AMRAP of:

20 KBS 24/16kg
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
Row 500m

*Again, settle into a good pace early and try not to deviate from round to round. Please note round times.

Courtesy The Outlaw Way

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Monday 20JAN14

Mobilize

Sign up for Crossfit Games Open here  http://games.crossfit.com/

Use Big Wave CrossFit as your affiliate and I have completed  judging course.

Workout will be at noon

BBG

7X1 Mid-Hang Snatches @ 80% – rest 60-90 sec. (Do not go above 80%)

Strength/Skill

1a) 3X5 less C2B Pull-ups than each set from 140106 – rest 60 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) @ 80% of heaviest load from140113 – continuous stride (no stopping to gather feet), rest 60 sec.

Conditioning

8 minute AMRAP of:

50 Double-Unders
20 UB Wall Balls 20/14#
10 UB TTB

*The goal is to move calmly through the entire 8:00 without significant deviation of pace, and with smooth UB reps. If you can maintain a quick pace throughout all rounds then start fast. If not, choose a pace that will allow for minimum variance in intervals.

Courtesy of The Outlaw Way

Friday 17JAN14

Mobilize

Workout will be at 0600 and 1300

BBG

1) 8:00 to work to a 1rm Power Clean & Jerk (stay within the time limit – no more than 4-5 attempts).
2) Every 30 seconds for 3:00 – 1 Power Clean & Jerk @ 80% of max from #1.

Strength/Skill

1a) Back Squat: 4X8@80%, quick up and down with no pause every set, rest 90 sec.

1b) 4X30 sec. ME Deficit HSPU 6/4″ – rest 90 sec.

Conditioning

For time:

400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)
35 Thrusters 45/35#
21 C2B Pull-ups
21 Thrusters 95/65#
21 C2B Pull-ups
9 Thrusters 135/95#
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)

*Only one bar may be used. Stage all plates needed for weight changes before beginning.

Thursday 16JAN14

Rest Day

Wednesday 15JAN14

Mobilize

Workout will be a 0600, 0900, and 1300

BBG

1) 8:00 to work to a 1rm Power Snatch (stay within the time limit – no more than 4-5 attempts).
2) Every 30 seconds for 3:00 – 1 Power Snatch @ 80% of max from #1.

Strength

1a) 3X1 Strict Press + 7 Push Press – heaviest possible, rest 90 sec.
1b) 3X8 Kang Squats – medium load (slightly heavier than last week) – be perfect with every rep, rest 90 sec. DEMO VIDEO

Conditioning

30 Muscle-Ups for time.

If you don't have MU then

3 Rounds for Time

10 C2B PU

10 Ring Dips

10 T2B

Tuesday 14JAN14

Mobilize

Workout will be at 1100

BBG

1) 12 minute to establish a 3-Position Clean (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang – 2″ from the floor) + Jerk.
2) EMOM for 5 minutes: 1 3-Position Clean + 1 Jerk @ 85% of max from #1.

Strength/Skill

1a) 4XME Kipping Ring Dips ­ 5 sec pause at top of dip every 5 reps, rest 90 sec.
1b) Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec.

Conditioning

7 rounds of:

Row 250m
14 Wall Balls 20/14#
7 Power Snatches 115/75#

Rest 1:1

Every round should be all out on every movement. All WB are meant to be UB.

Courtesy of The Outlaw Way