9/26 - 10/2
Monday
Strength:
Shoulder Press
5 x 3 reps
Increase weight on each set
WOD
3 Rounds For Time
Run 200 Meters
10 Chest To Bar Pull-ups
20 Alternating Single Arm DB Snatch (50/35)
Tuesday
Strength
Back Squat
5 x 5 reps
Increase weight on each set
Front Squat
5 x 3 reps
Increase weight on each set
WOD
Death By:
Hang Power Clean (135/95)
Lateral Burpee Over The Barbell
Minute 1: 1 hang power clean + 1 LBOB
Minute 2: 2 hang power cleans + 2 LBOBs
Wednesday
4 Rounds For Time
8 Bar Muscle-ups
12 Box Jumps (24/20)
16 Kettlebell Swings (70/55)
Run 400 Meters
Thursday
For Time
Row 60 calories
Then,
3 Rounds
10 Dead-lifts (255/185)
20 Wall Balls (20/14)
15 Ring Dips
Then,
Row 60 Calories
Friday
Strength
Overhead Squat
5 x 5 reps
Increase weight on each set.
WOD
Death By
Knees To Elbows (KTE)
Push-ups
minute 1: 1 KTE + 1 push-up
minute 2: 2 KTEs + 2 push-ups
minute 3: 3 KTEs + 3 push-ups
Saturday
5 Rounds, each for time
8 Power Cleans (155/105)
10 Chest To Bar Pull-ups
6 Shoulders To Overhead (155/105)
12 Burpee Box Jumps (24/20)
Rest 3 minutes between rounds
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