Monday 200720

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

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)