Friday, April 17
Skill - 5 Min EMOM 10 MBC (20/14) WOD - For Time Rx 10 Burpee Muscle-ups 20 Burpee Box jumps 24/20" 30 Burpee Pull-ups 40 Burpees
0 Comments
Thursday. April 16
Strength - Deadlift (90% of 1 RM) Warmup 5@65% 5@75% 85+@85% WOD - 15 min AmRap Rx 10 Deadlift 135/95 8 Rings Dips 2 Rope climbs 8 Jerks 135/95 L2 10 DL 115/75 8 Banded Dips 1 RC 8 Jerk 115/75 L1 10 DL 95/55 8 Tricep Dips 1Knotted or 3 pulls 8 Jerk 95/55 Wednesday, April 15 Strength - Bench Press (90% of 1RM) Warmup 5@65% 5@75% 85+@85% WOD - 3RFT 6 TGU (split) 53/35 12 Goblet Squats 53/35 18 KBS 53/35 24 Russian Twist 53/35 L2 44/26 L1 35/13 Tuesday, April 14
Strength - Squat Clean Warmup 3x3 (90% of 1RM) SWOD - 5 Min EMOM 5 Power Cleans (185/115 ) 4 Power Cleans (205/125) 3 Power Cleans (225/135) 2 Power Cleans (245/145) 1 Power Clean (265/155) Rest 3 minutes EWOD - 5 min EMOM 25 DU Monday, April 13
Strength - Back Squat (90% of 1 RM is your working #) Warmup 5@65% 5@75% 85+@85% WOD - 21,15,9 Thrusters 95/65 Burpees T2B Friday, April 10
Skill - GOAT Work WOD - HOPE (3RFT) Burpees Power Snatch (75/55) Box Jump 24" Thruster (75/55) C2B ****rest 1 minute between each round Thursday, April 9
Strength - Clean & Jerk Spend 20 minutes working your way up to 1RM WOD - EMOM TRIPLET 3 min EMOM 10 HPC - 115/75 REST 1 min (add weight) 3 min EMOM 7 PC - 135/95 REST 1 min (add weight) 3 min EMOM 4 SC - 185/135 Wednesday, April 8
Strength Press/Push Press Spend 20 minutes working your way up to 1RM WOD - 12 min time cap Rx 1 Bar muscle-up 2 HSPU 3 Pistols (each) L2 1 C2B 2 HSPU (1 mat) 3 Plate Pistols (each) L1 1 Pull-up or Jump C2B 2 HSPU or Hold (2 mats) 3 Box Pistols (each) ****Add 1 rep to all movements each successive round, continue until failure or time ends Tuesday, April 7
Strength - Power Snatch & Squat Snatch Spend 20 minutes working your way up to 1RM WOD - 15 min AmRap Rx 5 Burpees 5 Power Snatch 135/95 25 DU L2 5 Burpees 5 Power Snatch 115/75 25 DU L1 5 Burpees 5 Power Snatch 85/45 25 DU progression Monday April 6
Strength - Back Squat Spend 20 minutes working your way up to 1RM METCON - 4RFT RX 200m run 10 Front Squats 135/95 10 T2B L2 200m run 10 Front Squats 105/65 10 Almost T2B L1 200m run 10 Front Squats 75/35 10 Lying T2B |
Archives
January 2021
Categories |