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Push press + push jerk complex: You can do 3×3 push press + 3×3 push jerk if push jerk is weaker or needs more technique work.
Back squat cycle is for basic leg strength, weights based on your current 1RM. If you don’t know your max, build sets by feel and add up for next week.

 
 

Monday

Push press + push jerk 5 x 3+2 (heavy, not maximal)

Metcon:
10 burpee box over
20 hang power clean 40/30
10 burpee box over
20 frontrack lunges 40/30
10 burpee box over
20 push press 40/30
10 burpee box over

Time cap: 10 min

Tuesday

Back squat
8 x 60%
8 x 65%
6 x 70%
6 x 70%

Metcon:
AMRAP 10
9 OHS 40/30
15 wall ball
21 KBS 24/16

Wednesday

Choose one of following gymnastics complexes:
RX) 5 sets of
5-7 ring dips
5-7 strict T2B
Rest 1:00

L1) 5 sets of
5-7 banded ring dips
or 12-15 DB push ups
5-7 strict T2B
Rest 1:00

L2) 5 sets of
10 narrow push ups
10 knee raise
Rest 1:00

Metcon:
AMRAP 2
T2B
rest 1:00
AMRAP 2
push ups
rest 1:00
AMRAP 2
pull ups
rest 1:00
AMRAP 2
abmat sit ups

Olympic: squat clean

Thursday

WOD (S):
“Barbell Madness”
14 hang power clean 40/30
14 push press 40/30
14 front squats 40/30
12+12+12, 10+10+10… 2+2+2.
E2MOM: stop and do 5 burpees (also start workout with burpees)

Friday

OPEN 17.5

Saturday

Team WOD 11:00, open doors 12-14.

Sunday

Open doors 14-16. Gymnastics (Erik) 16:00.

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