Sunday, July 12, 2020

Monday 200713


Tier 3 Tactical Week 7

Monday:
Strength
Back Squat work to 2 x 3 reps AHAP
WOD:
21-15-9  Rep rounds for time
Thrusters  (115/75)
Kettlebell Swings (70/55)

Tuesday:
Strength:
Dead-lift work to 2x3 reps AHAP
WOD: 
15minute AMRAP
 Power Cleans )135/95)
7 Toes to Bar
 Box Jumps  24/20

Wednesday: 
WOD:
Tabata Wall  Ball  20/14lbs
Rest 3 minutes
Tabata Power Snatch 75/55lbs 
Rest 3 minutes
Tabata Burpees
Tabata intervals (20 seconds of work followed by 10 seconds of rest, repeated 8 times) is applied in turn to the Wall Balls, Power Snatch and Burpees.

Thursday:
Strength:
5x2 reps AHAP of the following complex
1 Squat Snatch +  1 Hang Squat Snatch
WOD:
12 minute AMRAP
10 Dead-lifts (155/105)
5 Push Jerks (155/105)

Friday:
WOD:
Every 5 minutes on the minute for 30 minutes
10 Back Squats (225/155)
15 Ring Dips

Saturday:
Partner  WOD:
For Time:
300 Double-unders (switch every 50 reps)
Then,
10 Rounds:*
16 Wall Balls (20/14)
16 Pull-ups
Then,
100Dead-lifts (185/125)(switch every 10 reps)
*one parter working while the other rests

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