3/5 - 3/11
Monday
Strength
Bench Press
5 reps each @ 65%, 75%
5 + reps @ 85%
WOD
5 Rounds For Time
3 Wall Walks
6 Burpee Box Jumps (24/20)
12 Alternating DB Snatches (50/35)
Tuesday
Strength
Back Squat
5 reps each @ 65%, 75%
5 + reps @ 85%
WOD
For Time
21-15-9
Pull-ups
42-30-18
Double-unders
Wednesday
For Time
30-25-20
Row, Calories
15-12-9
Squat Cleans (155/115)
30-25-20
Push-ups
Thursday
Strength
Shoulder Press
5 reps each @ 65%, 75%
5 + reps @ 85%
WOD
10 minute AMRAP
30 Double-unders
10 DB Push Press (pick load)
10 Toes To Bar
Friday
Deadlift
5 reps each @ 65%, 75%
5 + reps @ 85%
WOD
4 Rounds For Time
Air Bike 500 Meters
6 Bar Muscle-ups
40 Foot Handstand Walk
Saturday
‘Coe’
10 Rounds For Time
10 Thrusters (95/65)
10 Ring Push-ups