Monday
Strength
Every 90 seconds for 15 minutes(10 rounds)
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk(split or push)
Start at 60% of your Squat Clean max. Increase weight 5-10lbs for each lift for as long as you are able. If you miss a a lift decrease weight by 5-10 lbs
WOD
5 minutes: Max Rep Double-unders
Tuesday
3 Rounds For Time
Row 500 Meters
Run 400 Meters
30 AbMat Sit-ups
Wednesday
Strength
Every 90 seconds for 15 minutes(10 rounds)
1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat
Start at 60% of your Squat Snatch max. Increase weight 5-10lbs for each lift for as long as you are able. If you miss a a lift decrease weight by 5-10 lbs
WOD
5 minutes: Max Rep Wall Balls (20/14)
Thursday
Strength
Hang Power Clean
5 x 3 reps
Increase weight on each set
WOD
8 minutes (16 intervals) alternate between the 2 movements.
Tabata Toes To Bar
Tabata Burpee Box Jumps (24/20)
Friday
For time:
10 Ring Muscle-ups
50 Squats
10 Ring Muscle-ups
50 Calorie Row
10 Ring Muscle-ups
Saturday
3 Person Teams
20 minute AMRAP
Run 200 Meters
Max Rep Thrusters (95/65)
Max Rep Ring Push-ups
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