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Mondays are for push presses and fridays for deadlifts (basic strength) build weights by feel. Tuesdays continue with gymnastics elements and gymnastics conditioning workouts. Wednesdays we are building stamina for squats with different squat variations.

 
 
 

Monday

Push press 5 x 5 (climbing)

Metcon:
For time
42 wall balls
rest 1:00
21 thrusters 40/30
rest 1:00
30 wall balls
rest 1:00
15 thrusters
rest 1:00
18 wall balls
rest 1:00
9 thrusters

Tuesday

A) Strict pull ups 3 x 5
B) Strict HSPU 3 x 5

Gymnastics conditioning:
4 x 4 min amrap / rest 1:00 between amraps / always start from beginning of amrap:
10 pull ups
20 DU
10 T2B
20 DU
10 burpee

Wednesday

Squat stamina
EMOM 10:
1: 10 back squats
2: 5 front squats

Metcon:
AMRAP 15
10 front squats 40/30
10 push ups
15 KBS 24/16
15 abmat sit ups

Olympic: Jerk

Thursday

WOD (S):
EMOM 20
1: 15/12 cal row/ski/bike
2: 20 steps walking lunges
3: 10 T2B + 15 back extensions
4: rest
EMOM 20
1-3: 400m run
4: 10 burpee box jump over
5: rest

Friday

Deadlift 4 x 8 (moderately heavy)

Metcon:
EMOM 8
1: 8 hang power clean 50/35 + remaining time burpees over bar
2: rest
Rest 2:00
EMOM 8
1: 12 frontrack lunges 50/35 + remaining time burpees over bar
2: rest

Unbroken with barbell movements, if feeling too light, add more weight.

Saturday

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

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