8/7-8/13
Monday
Strength
Every minute for 10 minutes
2 Power Cleans + 1 Jerk @70%
WOD
4 Rounds For Time
25 Double-unders
20 Sit-ups
15 Kettlebell Swings (55/35)
10 Burpees
Tuesday
Strength A
10-8-6-4-2
Back Squat
Increase weight on each set
Strength B
Push Press
5 reps @ 65%
3 reps @ 75%
2 reps @ 85 %
3 attempts for a new 1RM
Wednesday
3 Rounds For Time
Row 25 Calories
50 Foot Weighted Walking Lunge (45lb plate/25lb plate)
25 Wall Balls (20/14)
Thursday
Strength
Every minute for 10 minutes
2 Power Snatches + 1 Overhead Squat @ 70%
WOD
3 Rounds For Time
Run 200 Meters
6 Deadlifts (255/185)
12 Box Jumps (24/20)
6 Bar Muscle-ups
Friday
20 minute AMRAP
5 Power Cleans (155/105)
5 Wall Walks
Row 250 Meters
Saturday
For Time
21 Pull-ups
42 Double-unders
21 Thrusters (95/65)
Run 400 Meter
15 Pull-ups
36 Double-unders
15 Thrusters (105/75)
Run 400 Meters
9 Pull-ups
30 Double-unders
9 Thrusters (115/85)
Run 400 Meters
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