SEASON BEATINGS

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SEASONS BEATINGS- teams of 2 break up however
100- burpees
100- wall balls
100- power cleans @135/95
100-Shoulder 2 over head @135/95
100-CAL ROW
100-pull ups
100- front squats @135/95
100- push ups
100-sit ups
100-back squats @135/95
100-t2b/k2e
100-front rack lunges @135/95
100-slam balls
100- pistols/air squats
100- ring dips
100- OHS @135/95
100- ring rows
100-box jumps
100-kettle bell swings
100- thrusters @135/95
15- muscle ups/ C2B/pull ups

wednesday

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Skill
5 attempts of broad jump
5 attempts of triple jump

WOD
15-12-9
deadlifts @(275/175)(225/155)(185/115)-go lighter if needed. looking to move some weight
with 20 over head plate lunges between rounds

Tuesday

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Tuesday
strength
EMOM 8
3 hang power cleans

COMP-increase every minute
reg-increase every other min
rec- 5 reps at weight

WOD
AMRAP 10
50 burpee over bar
30 front squats (185/115)(155/105)(135/95)
10 muscle ups/C2B/pull ups

Monday

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Monday
Strength
3×7 OHS
*increase load

WOD
10-8-6-4-2
hang squat snatch (115/85)(96/65)(65/45)
strict hspu/pike box push ups/ push ups

Wednesday

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WOD

Kalsu

100 Thrusters
every min. perform 5 burpee

Thursday

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WOD

Every 2 mins for 30
10 burpees
5 clean and jerks (155/105)(115/85)(95/65)

Wednesday

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Strength
snatch work for 30 mins

WOD
5 min max burpee at 30 min mark

Tuesday

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Strength
4×5
back squats (same weight across) last few reps are the tough ones

WOD
AMRAP 15
double unders 50/30/20
t2b 15/10/7
7 deads @(275/185)(225/155)(135/95)

*looking for 3 unbroken sets