10/3 - 10/9
Monday
Strength
20 minutes to work up to a 3 RM Front Squat
WOD
21-15-9 Rep rounds for time
Devils Press (pick weight. Make it challenging)
Knees To Elbows
Tuesday
Strength
15 minutes to work up to a 1 RM Push Jerk
WOD
For Time
10-15-20-25
Calorie Row
15-12-9-6-3
Strict Handstand Push-ups
Wednesday
4 Rounds For Time
Run 400 Meters
18 Kettlebell Swings (55/35)
15 Box Jumps
12 Pull-ups
Thursday
Strength
Every minute on the minute for 10 minutes
1 Power Clean + 1 Hang Power Clean + 1 Front Squat
Do all lifts at 75% of 1RM Power Clean
WOD
3 Rounds For Time (10 minute time cap)
7 Dead-lifts (255/185)
14 Alternating Kettlebell Cleans (55/35)
Cash Out: 35 Burpees
Friday
Strength
Every minute on the minute for 10 minutes
1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat
Do all lifts at 75% of 1 RM Power Snatch
WOD
12 minute AMRAP
4 Strict Handstand Push-ups
8 Man Makers (pick weight. Make it challenging)
6 Bar Muscle-ups
24 Double-unders
Saturday
‘JERRY’
For Time
Run 1 Mile
Row 2,000 Meters
Run 1 Mile
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