Monday
1) 4 x 1 press + 3 push press
2) 2 x press + ME push press (try to use heaviest weight completed in 1)
Metcon:
Modified open workout 16.1
AMRAP 20:
8 Overhead lunges 45/30kg
8 Lateral burpee over bar
8 Oveahead lunges
8 C2B
L1: Scale down weight, pull ups. L2: Scale down weight, ring rows/banded pull ups
Tuesday
HBBS 5RM
Technique: DU / Pistols
Metcon:
“Pistol Annie”
DU 50-40-30-20-10
Pistols 20-16-14-12-10
Wednesday
Bear Complex / AMRAP 20:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
1 set + add weight, start from 20/15 and add 2,5 / 5kg after each round
Olympic: Push jerk
Thursday
WOD (S):
4 minutes to complete
40 burpees
4 minutes to complete
40 wallballs
4 minutes to complete
50 KBS 24/16
4 minutes to complete
40 DB/KB snatch
4 minutes to complete
100 split jumps
Friday
HBBS 5RM if already done perform 5×5 @ 60%
Metcon:
1-10
strict chin ups
power clusters @60% of push press
burpee box jumps
Saturday
Team WOD 11:00, Open doors 12-14. Free intro 14:30.
Sunday
Open doors 14-16.