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Monday

3 sets of:
3 front squat
6 back squat
rest 1:30

Aim for bit heavier weights than last weeks.

3 sets of:
5/5 front foot elevated split squat (front rack)
50 ft walking lunges (farmers carry)
rest 1:30

Metcon:
For time
40 wall ball
30 KBS 24/16
20 goblet squat 24/16
10 burpee

Tuesday

E2MOM12:
1: 50 DU + 15 T2B
2: 20 ft walking lunges + 10 burpee

E2MOM12:
1: 12/10 cal row/ski/bike + 15 pull up
2: 30-40s wall sit + 30-40s planking

E2MOM12:
1: 12 DB snatch + 10 HSPU
2: 30/30s side plank

*adjust reps if needed. you can add weight to wall sit, lunges etc.

Wednesday

1a) floor press x 8 rest 30s
1b) weighted push up x 20s AMRAP rest 90s
x 3 sets

2a) bent over row x 8 rest 30s
2b) pronated chin over bar hold x 30s rest 90s
x 3 sets

Metcon:
21-15-9
Hang power clean 50/35
Push press

Olympic: Clean

Thursday

30s on / 30s off x 2 full rounds
1: ski
2: push up
3: bike
4: jumping lunge
5: row
6: ring row
7: sled push
8: jump squat
9: DB curl&press
10: double under
11: KBS
12: back extension
13: box jump
14: wall sit
15: ROPE BODY ROW
16: hang from bar

Friday

Open 19.4

Saturday

Team WOD 11:00, gymnastics 12:00, CF Masters 14:00

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