Monday
On the minute, starting with 1 rep, add 1 rep on every minute:
Front squat (Male: bodyweight, Female: 0,75 of bodyweight)
– Rest 5 min –
Deadlift (Male: 1,5 of bodyweight, Female: bodyweight)
– Rest 5 min –
Push press (Male: 0,75 of bodyweight, Female: 0,50 of bodyweight)
Tuesday
Skill work: HSPU / HS Walk & Double Unders
HSPU – DU ladder:
10 HSPU
20 DU
9 HSPU
20 DU
8 HSPU
20 DU
….
1 HSPU
20 DU
Wednesday
Skill work: OHS
Metcon:
10-8-6-4-2
OHS (Male: 0,5 of bodyweight, Female: 0,25 of bodyweight)
HR Push ups
Pull ups*
*RX+: C2B pull ups
Thursday
Olympic weightlifting: Snatch / Mobility&Movement
Friday
Metcon:
2:30 min to complete:
100 KBS 24/16kg
0:30 rest
2:30 min to complete:
50 wallballs
0:30 rest
2:30 min to complete:
50 pull ups
0:30 rest
2:30 min to complete:
Max effort double unders
0:30 rest
3:00 min to complete:
Max effort burpees
(score is total reps completed)
Saturday
TEAM WOD