Aff/Basic/Comp Week of Jan 5th

 In Sneak Peek

TESTING NEXT WEEK!! All benchmarks + 1RMS !! Be ready!
Also this is last week for Competitors 20rep. Send me your first week to 8th week difference !

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SKILL:

Back Squat 5.5.3.3
WOD:

10 rounds for time:

5 Push Press 95/65#

10 Double Under

SKILL::

Hang Power Snatch Heavy Single
WOD:

AMRAP 5

12 Power Snatch 75/55#

20 Jumping Lunge alt
rest 3 min

x2

SKILL:

Hang Squat Clean. Front Squat. 1.3 x 5 sets
WOD:

For time:

40 Deadlift 155/105#

40 No push-up burpee over bar

40 Russian Twist

10 Thrusters 144/105#

SKILL:

WOD prep
WOD:

9-6-3 reps of

Wall Walk
15 Toes to Bar before each WW

SKILL:

Deadlift 5rep TnG @90%
WOD:

For time:

200m Row

20 Burpee

20 Right hand DB snatch 55/35#

20 Left hand DB snatch 55/35#

20 Burpee

200m Row

SKILL:

3 position Clean heavy single
WOD:

“Jackie”

Skill:

OTM 8:

2 Power Snatch TnG
WOD:

AMRAP 15:

80m Shuttle

20 GTOH 45/25# plate

 

 

BASIC/COMP:

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BASIC:

  1. Bench Press

5 @ 40%,

5 @50%

5 @ 60%

of 1rm

*all done @31X1 tempo

B.Skill

  1. WOD

COMP:

A1.Back Squat 20RM;; rest 30 seconds

A2. Air Squat 20-30 reps after each attempt

B.Snatch 1.1; rest 15 sec x 5 sets; rest 3-4 min

C.EMOM 10: Power Snatch 2 TnG

D.Max Fast Kip HSPU x 5 sets

E.WOD

BASIC:

A.Deadlift

5@40%

5@50%

5@60%

of 1RM

*All done @31X1 tempo

B.Skill

C.WOD
COMP:

A.8 min AMRAP:

Min 1: Power Snatch 135#

Min 2:Muscle Up

Min 3: Thruster 135#

Min 4:Toes to Bar

x2

*post total reps
B.REST

C.WOD

BASIC:

A.Strict Press

5@40%

5@50%

5@60%

of 1RM

*all reps done @31X1 tempo

  1. Skill
  2. WOD

COMP:

A1. Front Squat 20RM; rest 30 sec

A2. 20-30 Air Squats

B.Split Jerk 1.1; rest 15 x 5; rest 3 min

C.EMOM 10: 2 Fast Power Jerks

D.Ring Dip 5 sets @ max reps kip/fast

E.WOD

REST BASIC:

A.Back Squat

5@40%

5@50%

5@60%

of 1RM

*all reps done @31X1
B.Skill

C.WOD
COMP:

A1.20RM BS; rest 30 seconds

A2.20-30 Air Squats

B.Squat Clean 1.1.1; rest 15 x 5 ; rest 3 min

C.EMOM 10: 3 Power Clean TnG

D.5 sets Max Butterfly c2b Pull-ups

  1. WOD
BASIC:

SKILL/WOD only

COMP:

20 Thrusters 135/95# for time.
rest
WOD

Rest
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