Tier 3 Tactical Week 8
Monday:
Strength:
Back Squat
3 x 3 reps AHAP
WOD:
12 minute AMRAP ascending ladder
1-2-3-4-5-6.....
Wall BallS (20/14)
Pull-ups
Tuesday:
Strength:
Dead-lift
3 x 3 reps AHAP
WOD:
9 minute AMRAP
50 Double-unders
40 Sit-ups
30 Kettlebell Swings (55/35)
Wednesday
WOD:
5 Rounds for max reps
1 minute: Max rep Power Clean (95/65)
1 minute: Max Rep Burpees
1 minute: Max Rep Pull-ups
1 minute: Max Rep Push Jerks (95/65)
1 minute: Max Calorie Row
1 minute: Rest
Thursday:
Strength:
5 x 2 reps AHAP of the following complex Complex
2 Squat Snatch + 1 Hang Squat Snatch
WOD:
30-25-20 rep rounds for time:
Front Squat (135/95)
Push-ups
30-25-20 rep rounds for time:
Front Squat (135/95)
Push-ups
Friday:
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Dead-lift (275/185)
Toes to Bar
Box Jumps (24/20)
Saturday:
WOD:
30 minute AMRAP/AMREP Ascending Pyramid
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Push Press (115/75)
Chest to Bar Pull-ups
Hang Power Cleans (115/75)
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