Cinco De Mayo

 In Sneak Peek

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
 

“STRENGTH”

BASIC:

  1. High Hang Squat Clean 5.5.5
  2. Back Squat 3×5

 

COMPETITOR:

  1. Squat Clean 1.1.1.1; rest 5
  2. Back Squat 8 x 80% max reps
  3. GHR 4 x 8-10

 

 

“WOD”

10 rounds for time:

1 rope climb

200m

*check out regionals, they have to do legless 😉

 

*if your not great at rop clmbs have a ton of scale downs, include towel Pull-ups

“STRENGTH”

BASIC:

  1. Split Jerk 3 AHAP

B. Close Grip Bench Press 3×5

 

 

COMPETITOR:

  1. Split Jerk 1.1.1.1; rest 5
  2. Push Press 5.5.4.4.3.3
  3. Handstand Hold 3 min total

 

“Skill”

Back Squat Heavy 5 rep in 10 minutes

 

rest 5-10

 

““WOD”

AMRAP 10

200m run

100m Reverse Slam ball throw 40/20#

 

rest 5

 

AMRAP 10:

“same”

 

rest 5

 

AMRAP 3

Max plank holds

“STRENGTH”

BASIC:

A. Hang Squat Snatch 3.3.3

  1. Back Squat 3×5

 

COMPETITOR:

A. Muscle Snatch. Snatch Pull. Squat Snatch; 1.3.1 x 5 sets

B.Front Squat  8 sets @ 80% max

C.Back Extensions 5 x 10 reps

 

“Skill”

Heavy Power Clean

 

“WOD”

Every 2 minutes for 12 minutes complete:

Power Clean 185/115#

10 Box Jump 24/20”

*no step up

 

*First rounds is max TnG

every round after must complete same reps but don’t need to be unbroken. Score is total rep Power Cleans + Box. Every rep you don’t finish in the 2 min is -2 points

“STRENGTH”

Rest Day

 

“SKILL”

Explosive work on Box, find EASY max standing box jump height

 

“WOD”

For time:

200m Run

40 Slam Ball

200m Run

30 Push Press 95/65#

Run

30 Back Squat 95/65#

Run

30 Thruster 95/65#

 

“STRENGTH”

BASIC:

  1. Chin-up COVP 5×3
  2. Back Squat 3×5

*go easy, still loading off CFT

 

COMPETITOR:

  1. Pull-up 1RM
  2. Back Squat 8 sets @ 80% max

C. 6 x 10 strict T2B

 

“Skill”

Heavy Snatch or C&J

 

“WOD”

5 rounds

1 min each station, 30 second break between stations:

-Max Bench Press 135/85#

-Max Squat Clean 135/85#

-Max Calorie Row Sprint

-rest

-rest

-rest

 

*end up with 4:30 min rest after row

**total score is total reps

“STRENGTH”

BASIC/COMPETITOR:

  1. Snatch 1rm
  2. Clean and JErk 1rrm

 

“WOD”

For time:

1 mile run

50 Stone G2S

1 mile run

50 HSPU

1 mile run

 

*This is teams of 2, one works at time. Split up run into 200m repeats

*Scale is 150 Push-ups as team

*if 3 person teams will be 1.5 mile each, 75 reps of movments

“STRENGTH”

Rest

 

“WOD”

AMRAP 20:

500m Row

20 Deadlifts 135/95#

400m Row

15 Deadlifts

300m Row

10 deadlift

200m Row

5 Deadlifts

100 Burpees

 

 

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