Thursday

0

Thursday(1)

Skill

Close grip bench press 5×4

· *5 working sets. Same weight across. Around 75%

WOD

1000m row

50 pistols (scale 100 squats)

30 Hang power cleans @185/135

Wednesday

0

Wednesday(31)

Skill

5×4 back squats

· 5 working sets. Same weight across. Around 75%

WOD

400m run

20 kettle bell swings

15 sit ups

3rds

Tuesday

0

Skill

EMOM 10

Odds: Front rack lunges with KB/DB (length of gym)

Evens: 3 muscle ups/ 3 Strict Chest 2 bars +3 strict ring dips

WOD

60-50-40-30-20-10 double unders

5-10-15-20-25-30 pull ups

*scaled do 10 reps across

Monday

0

Skill

Goat Work (15 mins)

WOD

5 Squat snatches @155/105

10 burpee over bar

AMRAP 7 mins

Friday

0

15M: HEAVY Backsquat 1RM

For time:

1000m row

100 step ups (weighted)

1000m run

100 lunges (weighted)

(20 minutes)

Thursday

0

5X5

BentoverRow (DB)

Strict pullups

Romanian DL (DB)

500m row

20 DB thrusters UB

rest 5M X 3

(you choose weight)

basics

0

Wednesday

Overhead squats

WOD

3rds:

400m run

10 OHS

5 burpees

 


Friday

Skill

Power snatch

 

WOD

AMRAP 12

7 power snatches

7 cal bike

7 push ups


Saturday

skill

strict Press

push press

 

WOD

5rds:

200m run

10 push press


Sunday

Skill

Front squat + Thruster

WOD

21-15-9

Thrusters

Ring rows

 

wednesday

0

FOR TIME

800 m run

30 Power snatches #135/95

800 m run

Tuesday

0

15M: 3 – 2 – 1 Front Squats

AMRAP 7:

25 double-unders

5 burpee muscle ups (bar/ring/PU)