Friday

0

good mornings 3×10

WOD
3 rounds for time of:
30 push-ups with hand release
bear crawl up pull up rig
21 overhead squats (95 /65)(75/55)(65/45)

Thursday

0

Strength
4 min of Lsits

17 minutes of:
40 Burpees
Snatch, 30 reps(75/55)(55/35)
30 Burpees
Snatch, 30 reps(135/95)(115/85)(95/65)
20 Burpees
30 reps(165/105)(135/95)(115/85)
10 burpees
as many reps as possible(210/145)(135/95)(115/75)

Wednesday

0

Strength
5×3 spilt jerk

WOD
14min AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots,
30 cleans, 135/95 95/65
20 muscle-ups/30 Chest 2 bar/ 30 pull ups

Tuesday

0

Tuesday
Strength
Back squats 5×5

WOD
7 min of burpee onto plate (45lbs)

Monday

0

Monday
Strength
30 strict HSPU/ 15 strict hspu/30 DB press
30 strict pull ups/15 Strict pull ups/ 30 ring rows

WOD
Complete as many reps as possible in 7 minutes following the rep scheme below:
Clean and jerk, 3 reps @(135/95)(95/65)(65/45)
3 Toes-to-bar
Clean and jerk, 6 reps
6 Toes-to-bar
Clean and jerk, 9 reps
9 Toes-to-bar
clean and jerk, 12 reps
12 Toes-to-bar
Clean and jerk, 15 reps
15 Toes-to-bar
Clean and jerk, 18 reps
18 Toes-to-bar…

Friday

0

Friday
30 min snatch work
at 30 min mark:
8min AMRAP
30 double unders
15 power snatches @75/55

Thursday

0

skill
3 mins of L-sit holds on rings or between boxes

WOD
“the chief”
Max Rounds in three minutes of:
3 Power clean (135lbs / 95lbs)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for 5 sets of three minute intervals.

Wednesday

0

Skill
10 min rope climb

WOD
EMOM 15
min 1- 15 KB swings
min 2- 1-2 rope climbs
min 3- 10 bench press(165/105)(135/95)(95/65)