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Monday

Push jerk 5 x 3 ~60%
Split jerk 5 x 2 ~70%

“TIVOLI”
EMOM 15:
1: 10 push press 40/30 + 10 push ups
2: 12 wall balls + remaining time burpees
3: rest

Tuesday

a) HSPU (strict or kipping, adjust reps down if needed)
12 HSPU
1:00 rest
9 HSPU
0:45 rest
6 HSPU
0:30 rest
3 HSPU

b) Rope climb: 5 x 1 legless
Sub. to regular rope climbs
+ 3 x 3+3 rope pull ups

Pick one of gymnastics progressions (HSPU, ring dip, pull ups)

Metcon:
Within 8 mins
800m run
30 KBS 24/16
remaining time pull ups
Rest 4:00
Within 8 mins
800m run
30 pull ups
remaining time KBS

Wednesday

Back squat 5 x 3 – 85%

Metcon:
3 rounds for time
25 wall balls
20 burpee box over
15 T2B

Olympic: Clean&Jerk

Thursday

WOD (S) easy paced conditioning, focus on quality of movements:
3 rounds of
30 airsquats
10 push ups
30 sit ups
10 push ups
30 KBS 24/16
10 push ups
30 lunges
10 push ups
Directly into:
30 DU
10 pull ups
15 medball clean
10 pull ups
30 DU
10 pull ups
15 medball clean
10 pull ups
30 DU

Friday

“40100”
400m run
40 box overs
40 thrusters 40/30
4 rounds of:
10 T2B
10 burpees

40 thrusters 40/30
40 box overs
400m run

Saturday

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

 

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