Strong Wrestler - #3: Nothing Given

REST DAY

Warm Up - 800m run

Conditioning
EMOM 15
5 pull-ups
10 push-ups
15 squats
*EMOM = Every Minute On the Minute. Complete the above triplet 15x.
Start each round when the clock hits x:00 If you get done in :30, you rest the remaining :30 and
start again at the top of the minute.

- rest as needed...then

Conditioning - Barbell Complex (use the same weight for everything - you choose)
3 Rounds
15 DeadLift
12 Hang Power Clean
9 Front Squats
6 push press
3 thrusters

Walking Lunges
10 minutes

Warm-Up - 5 mins jog

Back Squats 5x5 (add 5# from last workout)

Bench Press 5x5 (add 5# from last workout)

Weighted Dips 5 sets max reps - use a dip belt or hold dumbbell in ankles

Conditioning
4 Rounds
20 box jumps
15 Toes to Bar
9 Burpees

Walking Lunges
10 minutes

REST DAY

Warm Up - 5 mins jogging

Back Squats 5x5 (add 5# from last workout)

Strict Overhead Press 5x5 (add 5# from last workout)

Deadlift - work-up to a heavy set of 5

Conditioning
For Time:
5 Rounds
10 Pull-Ups
10 Dips
10 Hang Power Cleans (you choose the weight)
400m Run

Walking Lunges
10 minutes

Gutcheck Workout

CrossFit "Murph"

Run 1 mile

- then

In any order complete:
100 pull-ups
200 push-ups
300 squats

-then

Run 1 mile

REST DAY 

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