Week of 31st

 In Sneak Peek

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
“STRENGTH”

LVL1:

A.Hang Squat Clean 2.2.2

  1. Back Squat 3×5

 

LVL2:

  1. 3 position hang clean 3.3.3.3
  2. Back Squat 8×2
  3. 2 min Front Lever/2 min Back Lever
  4. WOD

 

“Skill”

Deadlift 5 TnG

 

“WOD”

10 min AMRAP:

DL 225/155

HSPU

 

Reps start at 10 each, then 9…etc. Once you hit 1 restart at 10

 

“STRENGTH”

LVL1:

A.Press.Push Press. Push.Jerk 1.2.3×3

  1. Close Grip Bench Press 3×5

 

LVL2:

A.Split Jerk 2.2.2.2

B.Ring Dip 10.10.5.5.1.1

C.Powell Raise @3131; 3 x 10-12 (alt arm)

 

5 rounds for time:

15 Hang Power Clean 115/75#

15 Toes to Bar

Row 500m

 

rest 3 min

 

 

“STRENGTH”

LVL1:

A. Hang Squat Snatch 5.5.5

  1. Back Squat 3×5

 

LVL2:

A.Seg Snatch Grip DL 5.5.5.5.5

B.Front Squat.Thruster. 1.2 x 5 sets

C. Reverse Hyper 4 x 10-12

 

“WOD”

For time:

100 Wall Balls 20/15# @ 10ft (for everyone)

800m Run

10 Muscle Ups

 

“STRENGTH”

Rest Day

 

“WOD”

AMRAP 20:

20 GTOH 45/25#

20 Push-up

20 Lunge OH w/45/25#

“STRENGTH”

LVL1:

  1. Pull-up @30X1; 4.4.3.3.2
  2. Back Squat 3×5
  3. WOD

 

LVL2:

  1. Pull-up @30X1; 4.4.3.3.2
  2. Back Squat 8×2
  3. OTM 16:

Odd: 5 DB Push Press

Even: 8-10 Unbroken T2B

 

For time:

50-40-30-20-10

KBS

Double Under

“STRENGTH”

LVL1/2:

  1. Hang Power Clean 5 rep max TnG
  2. OTM 10: Snatch 1 rep (same all 10)

 

“Skill”

Heavy Squat Clean

 

AMRAP 12:

5 Squat Clean 185/115#

100m Run

“STRENGTH”

Rest

 

“WOD”

“Jackie”

 

 

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