Wednesday, May 16
Strength - Deadlift (18 Min clock) 5 Min Setup/WU 5 MIN EMOM X 5 Reps (65%) 3 Min Transition /WU Strength - Press 5 MIN EMOM X 5 Reps (65%) WOD - 8 Min AmRap 1 Rope Climb 4 Burpee 2 RC 8 Burpee 3 RC 12 Burpee Continue this pattern, add 1 RC & 4 Burpee each rd
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Tuesday, May 15
Skill - TGU (l 3x4 (increase weight each set) WOD - 2RFT 30 Front Squat 135/95 400m Run 30 Power Clean 500/400m Row 30 S2OH 30/25 Cal Assault L2 95/65 L1 65/35 Monday, May 14
Strength - Back Squat 5 Min Setup/ WU 5 MIN EMOM X 5 Reps @ 65% 3 Min Transition Strength - Bench Press 5 MIN EMOM X 5 Reps @ 65% WOD - 10RFT 100m run 10 Box Jump 24/20” 5 Pushup Friday, May 11
Strength - Front Squat 5 MIN EMOM X 5 Reps @ 60% 3 Min Transition Strength - HPC @ 60% 5 MIN EMOM X 5 Reps WOD - 8 Min AmRap 2 RC 4 Ring Dip 6 HSPU 8 Pull-up Thursday, May 10
Skill - Rope Climb WOD 1 - 5 Min AmRap 15 WB 30/20 30 DU Rest 3 Min WOD 2 - 5 Min AmRap 10 KBS 53/35 20 SDHP 30 Russian Twist Rest 3 Min WOD 3 - 5 Min AmRap 100m run 10 Tire Flip Jump Through Wednesday, May 9
Strength - Deadlift @ 60% 5 Min Setup/WU 5 MIN EMOM X 5 Reps 5 Min Transition Strength - Press @ 60% 5 MIN EMOM X 5 Reps WOD - 5 RFT 8 T2B 5 Clean 135/95 10/7 AAB Tuesday, May 8
WOD - For Time 15 Power Snatch 115/75 20 OHS 60 DU 800m run 12 PS 15 OHS 50 DU 400m run 9 PS 10 OHS 40 DU 200m run 6 PS 5 OHS 30 DU 100m run POST WOD SKILL 5 Min EMOM 5 Strict PU / Negative Monday, May 7
Strength - Back Squat 5 MIN EMOM X 5 Reps @60% Strength - Bench Press 5 MIN EMOM X 5 Reps @60% WOD - For Time 21.15.9 Cal Row Front Squats 135/95 S2OH 135/95 L2 115/75 L1 85/45 Friday, May 4
Strength/Skill - Together Burgener SKILL Transfer Drills Snatch 4 Min EMOM 3@75% Partner WOD - Confused LINDA 10.9.8.7.6.5.4.3.2.1 2.3.4.5.6.7.8.9.10 Deadlift 1.5xbw Bench 1xbw Clean .75xbw ****Split reps ****3 bars per team Thursday, May 3 Skill - Skill Transfer Drills (Barbell) 5 Snatch PP / Down & up 5 OHS - Core Developmemt 5 Heaving Snatch Balance 5 Drop Snatch (no dip) 5 Snatch Balance WOD - For Time (20) -2 Rds 300m Row 20 Burpee -2 Rds 500m Row 30 Air Squats -1 Rd 700m Row 20 Burpee - 1 Rd 1000m Row 30Air Squats |
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