7/31-8/6
Monday
Strength
Back
Squat
5
x 5 reps
Increase
weight on each set
WOD
Partner
WOD
10
minute AMRAP/REP
P1:
10 Med Ball Clean + Wall Ball Shots (20/14)
P2:
Max Calorie Row
Score
is number of rounds completed + total calories rowed
Tuesday
Strength
Every
2 minutes for 16 minutes (8 sets)
1
Clean Pull + 1 Clean High Pull + 2 Power Clean & Jerks
Increase
weight on each set
WOD
5
Rounds For Time
5
strict Pull-ups
10
Deficit Push-ups (45lb bumpers/35lbs bumpers)
15
Air Squats
20
Hollow Rocks
Wednesday
3
Rounds For Time
6
Ring Muscle-ups
12
Devils Press (pick load)
Run
200 Meters
Thursday
Strength
Every
2 minutes for 16 Minutes (8 sets)
1
Snatch Pull + 1 Snatch High Pull + 2 Power Snatches
Increase
weight on each set
WOD
21-15-9
Rep rounds for time
Overhead
Squat (95/65)
Knees
To Elbows
Friday
The Chief
Five-
3 minute AMRAPs
3
Power Cleans (135/95 lbs)
6
Push-Ups
9
Air Squats
Then
Rest 1 minute between AMRAPS
Saturday
4
Rounds For Time
5
Deadlifts
5
Hang Power Cleans
5
Front Squats
5
Push Presses
5
Back Squats
R1-95/65,
R2-115/75, R3-135/95, R4-155/10
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