Monday
Push press 3RM; then 2 x 3 @ 90% (of 3RM)
Work up to fairly easy 3RM, then do 2 sets of 3 reps at 90% of todays 3RM.
Metcon:
EMOM 15
1: 6 hang power clean + 6 S2OH*
2: ME burpees over bar
3: rest
*Pick weight that you can go unbroken for all 12 reps.
Tuesday
Gymnastics conditioning:
EMOM 20
1: 10 wall ball + 5 HSPU
2: 10 KBS + 5 pull ups
3: 20 steps walking lunges
4: 10 T2B + 20s planking
5: rest
Metcon:
“Annie”
50-40-30-20-10
DU
Sit ups
Cap: 10 min
Wednesday
Back squat + front squat
2 rounds
10 x back squats
1:00 rest
5 x front squats
1:00 rest
Rest 1:30 / add weight
2 rounds
10 x back squats
1:30 rest
5 x front squats
1:30 rest
Metcon:
For time
50 KB snatch 24/16
15 burpee box over
40 KB snatch
15 burpee box over
30 KB snatch
15 burpee box over
20 KB snatch
15 burpee box over
10 KB snatch
Cap: 20min
Olympic: Squat clean
Thursday
“Dirty Thirty”
30 DU
30 air squats
30 push ups
30 pull ups
30 wall balls
30 lunges
30 KBS 24/16
30 abmat sit ups
30s planking
30 DU
EMOM: 3 burpees. After finishing, rest 1:00 and work your way back from bottom to top.
Friday
EMOM 8
1: 10 deadlifts
2: 5-10 strict pull ups
Metcon:
4 rounds for time
9 deadlifts 80/55
12 wall ball
9 T2B
12 wall ball
Saturday
Team WOD 11:00, open doors 12-14.