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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.

 

 

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