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Saturday –
A. Deadlift;
one set every 2:30 min for 12:30 min
10x50
8x60
6x70
4x80
3-4x80-85%of 1RM
B 3-4 Sets
"Shred Sesh"
B1. Strict Press x8, working up
B2. Bicep curl x8-10, working up in weight
C. WOD:
12 min AMRAP
Run 100m
20x OH Walking Lunges [10x Each leg 45/25#]
Friday –
A. Clean and Jerk;
2+1;
2x Squat Clean into 1x Split jerk;
work up to 90% of max one rep every 2 min for 14 min, building
B.
EMOM; 5 min
2-3 C&J @80% of max every minute on the minute.
[can be power or full]
C. WOD:
For time
21x Thruster 95/65#]
18x CtB Pull Ups
15x Power Clean [95/65#]
12x CtB Pull Ups
9x Thruster [95/65#]
6x CtB Pull Ups
3x Power Clean
Thursday –
A. 3 Sets
A1. Row 150m high effort
A2. Dragonfly Eccentric x5; slow & controlled
A3. Turkish Get Up x3 each arm
B. WOD.
25 min AMRAP
"alphabet Soup"
a. Bear Crawl 50' [Across and Back]
b. Burpee Broad Jump x50' [Across and Back]
c. Single Unders x100 fast
d. KB Hang Clean x5 each arm
e. Row 12/10 Cal
rest 60 sec
abcde
bcdea
cdeab
deabc, etc, etc
Wednesday –
12 - 15 min - 4 Sets
A1. Close Grip Bench Press x8, moderate load, building
A2. Rear foot elevated Split Squat x6 each leg, moderate
A3. Muscle Up Transition work x5 for skill
B. WOD:
20 min AMRAP
50x KBS 53/35# [adv try 70/53#]
40x Box Jump 24/20"
30x Toes to Bar
20x Burpee
10x HSPU
Tuesday –
A. 5-6 Sets
A1. Thruster x2; working up to a tough set of 2 reps advanced continue to work squat clean thruster, rest 30 sec
A2. Weirghted Strict Pull Ups x4 reps, rest 60 sec [if they reach a max on pull ups, they can just keep working on building up thrusters]
B.
1 set max rep Thruster at 70% of today's heaviest
C. WOD:
3 min AMRAP; Rest 3 min after each;
1. 5x Thruster 95/65#
5x Kipping Pull Up
2. 5x Front Squat 95/65#
5x Kipping Pull Up
3. 5x shoudler to overhead 95/65#
5x Kipping Pull Up
start at worst movement first, then do 2nd worst, then best
Monday –
A. Snatch;
One set every 2 min for 12 min [6 Sets]
3 Position Snatch + 3x OHS [after 3rd Snatch]
hang, below knee, floor
working up in weight
B. 3 Sets
Snatch Extension x5 reps @90% of current max
reset after each rep
C. WOD:
"11.1-ish"
10 min AMRAP
20x Power Snatch 75/55#
60x Double Unders