3/19-3/25
Monday
Strength
Shoulder Press
5 reps @ 75%
3 reps @85%
1 reps @ 95% + 1
WOD
3 Rounds For Time
Air Bike 500
9 Front Squats (135/95)
15 Ring Push-ups
Tuesday
Strength
Deadlift
5 reps @ 75%
3 reps @85%
1 reps @ 95% + 1
WOD
5 Rounds For Time
3 Bar Muscle-ups (3 Strict Chest To Bar Pull-ups)
2 Box Jumps (30/24)
1 Power Clean (185/135)
Wednesday
For 15 minutes:
Toes-to-bar ladder + burpees
For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees. Perform two toes-to-bars the second minute + max reps burpees. Perform three toes-to-bars the third minute + max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.
Thursday
Strength
Bench Press
5 reps @ 75%
3 reps @85%
1 reps @ 95% + 1
WOD
4 Rounds For Time
12 Pull-ups
6 Power Snatch (115/85)
30 Double-unders
Friday
Strength
Back Squat
5 reps @ 75%
3 reps @85%
1 reps @ 95% + 1
WOD
3 Rounds For Time
Row 20/15 Calories
10 Box Jumps (24/20)
20 Push-ups
Saturday
Run 400 Meters
35 Wall Balls (20/14)
35 DB Hang Clean & Jerk (pick weight)
Run 400 Meters
25 Wall Balls
25 DB Hang Clean & Jerk
Run 400 Meters
15 Wall Balls
15 DB Hang Clean & Jerk
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