week of April 14th

 In Sneak Peek

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
“STRENGTH”

BASIC:

A.Power Clean. Squat Clean. 1.2 x 5 sets

  1. Back Squat 3×5

 

COMPETITOR:

  1. 3 position hang clean 2.2.2.2
  2. Back Squat 8 sets @ 80% max
  3. Good Morning 4 x 8-10
  4. WOD

 

“Skill”

Back Squat 5RM

 

“WOD”

200m Prowler Push for time @ empty/45#

“STRENGTH”

BASIC:

A.Split Jerk 3.3.3.3

  1. Standing Press 3×5

 

COMPETITOR:

A.Push Press 4.3.4.3.4.3

B.Ring Dip 8.7.6.5.4

C. Handstand Hold 10 x max

 

“WOD”

For time:

3 rounds

500m Row

12 S2OH 135/95#

 

rest 3 min

 

3 rounds

400m Run

12 Power Clean 135/95#

 

Rest 3 min

 

3 rounds

25 Wall Ball

20 Cal Airdyne

“STRENGTH”

BASIC:

A. Hang Squat Snatch 5.5.5

  1. Back Squat 3×5

 

COMPETITOR:

A.Seg Snatch Grip DL 5.5.5.5.5

B.Front Squat  8 sets @ 80% max

C.Squat Snatch 20 reps @ 135/95# AFAP

 

“WOD”

“Nate”

20 minute AMRAP:

2 Muscle Ups

4 HSPU

8 KBS

 

 

“STRENGTH”

Rest Day

 

“SKILL”

Heavy 5 rep OHS (or FS)

 

“WOD”

6 rounds for time:

10 Squat Clean 95/65#

30 Double Under

“STRENGTH”

BASIC:

  1. Max Strict x 8 sets
  2. Back Squat 3×5
  3. WOD

 

COMPETITOR:

  1. Pull-up @30X1; 3.3.3.2.2.2
  2. Back Squat 8 sets @ 80% max

C. Bent over row 5×6-8 @41X1

 

“Skill”

Deadlift 5 heavy

 

“WOD”

AMRAP 10:

8 Deadlift *heavy

12 Toes to bar

“STRENGTH”

BASIC/COMPETITOR:

  1. Squat Clean 3.3.3.3
  2. OTM 10: Snatch 1 rep (same all 10)

 

“WOD”

For time:

400m Run

50 Snatch 75/55#

50 Ring Dips

50 Burpees

400m Run

“STRENGTH”

Rest

 

“Team WOD”

AMRAP 20

7 Thrusters

12 Ring Row

15 Box Jump

 

*teams of 2, Athlete A must do an entire round while partner rest. Once finished they will switch. Score is total reps

 

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