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Monday

Push press 3RM (push to max)

Metcon:
AMRAP 4
21 thruster 40/30
21 burpees over bar
Rest 2:00
AMRAP 4
21 front squats 40/30
21 burpees over bar
Rest 2:00
AMRAP 4
21 S2OH
21 burpees over bar

*These short AMRAP’s should be completed at all out efforts. Try to pick weight that you can go in 1-2 sets in each barbell movement.

Tuesday

Gymnastics skill:
Pick skill and work for ~20mins
(HSPU, ring dips, pull ups, Bar MU etc.)

Metcon:
E2MOM for 18 mins
1: 12 WB + 10 T2B
2: 15 KBS + 10 pull ups
3: 12 jumping lunges + 40 DU

*Scale reps as needed, work rest ratio about 1:1.

Wednesday

Back squat + front squat complex
3 rounds
10 x back squat
Rest 1:00
5 x front squats
Rest 1:00

*Push the weight, heaviest possible. Try to beat last weeks weights.

Metcon:
5 rounds for quality (medium paced work)
10 OHS
5 push ups
:30s planking
10 frontrack lunges
5 heavy ring row
:30s arch hold
Rest 1:00

*You pick the weight for OHS and FR lunges. Focus on quality of movements and moving consistently only resting between movements.)

Olympic: Clean

Thursday

WOD (S):
AMRAP 30
20 HSPU
30 pull ups
40 KBS 24/16
50 abmat sit ups
60 burpees
70 wall balls
80 DU

Friday

Pulling stamina:
5 x 1 legless rope climbs or 5 x 1 rope climbs with foot lock
3 x 3 + 3 rope pull ups

Add reps if needed. Rope pull ups are completed with other hand on top for 3 reps, then change arms and do another 3 reps.

Deadlift:
12-9-6
Add weight for each set, heavier than last week.

Metcon:
AMRAP 15
5 pull ups
10 KB snatch 24/16
15 air squats

Saturday

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

 

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