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Saturday –
A. Deadlift;
one set every 2:30 min for 12:30 min
10x50
10x60
8x70
6x80
3-4x85
2-3x 90%of 1RM
B; 3 Sets
B1. Seated Press x12, working up
B2. KB Row x6-8 each side, working up in weight
C. WOD:
5RFT;
15x Box Jump 24/20"
12x KBS 53/35#
9x Burpee
Friday –
A. Clean and Jerk
in 15 min build to a 1RM
rest 5 min, then;
B. 8 min amrap; CP Battery
max reps C&J @90% of 1RM
Rest 5-10 min, then
C. 5 min AMRAP
Pull Ups
2 scores;
1 kipping unbroken
2. Total reps combined
[adv do CtB or Muscle Ups]
Thursday –
A. Build to a 1RM Turkish Get up in 10 min
KB and/or Barbell
B. WOD:
Alphabet Soup;
30 min AMRAP
a. Run 200m
b. Back Extension x20
c. 2KB front rack carry [not lunge] x100'
d. 2 bumper plate pincher carry x100'
e. Row 200m
rest 60 sec;
Wednesday –
A.5 Sets
Close Grip Bench Press x5,
working up to a tough set of 5 reps,
rest 90-120 sec after each
B. WOD
"14.4;"
14-minute AMRAP:
60 Calorie Row
50 Toes to Bar
40 Wall Ball
30 Power Clean 135/95#
20 Muscle Ups [ring or bar]
Tuesday –
A. Thruster;
Build to a 1RM in 15 min
adv, from a the floor
B; 3 Sets
one set every 2 min for 6 min 20 seconds
strict HSPU AMRAP, scale down as needed
C. WOD:
3RFT;
10x Front Squat 155/105
10x HSPU
10x CtB Pull Ups
12 min cap
Monday –
A. Power Snatch;
1.1; one set every 2 min for 14 min [7 sets]
building to a tough set. rest 5-10 seconds between single reps
B. 3 Sets
Snatch High Pull x3@90% of 1RM
C. WOD:
10 min AMRAP;
10x Snatch 95/65#
10x Burpee
10x Snatch 135/85
10x Burpee
10x Snatch 155/100#
10x Burpee
10x Snatch 185/115#
10x Burpee