Week of April 21st

 In Sneak Peek

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
“STRENGTH”

BASIC:

A. Squat Clean 3.3.3.3

B. Back Squat 3×5

 

COMPETITOR:

A. 3 position hang clean Heavy Single

B. Back Squat 8 sets @ 80% max

C. Def Deadlift @3031 10.8.8.6.6; rest 3:00

D. WOD

 

SKILL:

Heavy Single Power Clean

 

WOD:

5 rounds for time:

5 Power Clean 185/110#

20 OH Lunge Alt 45/25#

200m Run

rest 2 min

“STRENGTH”

BASIC:

A.Split Jerk 3.3.3.3

  1. Bench Press 3×5

 

COMPETITOR:

A. Split Jerk 1RM

B. Push Press 8 x max @80%

C. Handstand walk 10min

 

“WOD”

OTM 21:

Min 1: DL 3 TnG

Min 2: 20 DU

Min 3: 3 MU

 

Cash-Out:

Prowler Push 50m

“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.Snatch Balance Heavy Single

 

“WOD”

30 min AMRAP:

1000m Row

50 Burpees

50 Wall Balls 20/14# @10ft

800m Run

50 KBS 73/53#

50 Box Jumps 20/20”

100 Cal Airdyne

“STRENGTH”

Rest Day

 

“SKILL”

Heavy Single Hang Power Snatch

 

“WOD”

5 rounds for time:

10 Hang Power Snatch 95/65#

25 Goblet Squat

 

“STRENGTH”

BASIC:

  1. Pull-up 5×3

 

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”

Back Squat Heavy 3

 

“WOD”

AMRAP 10:

3 Front Squat 135/95#

3 Push Press 135/95#

3 Thruster 135/95#

30 Double Unders

 

“STRENGTH”

BASIC/COMPETITOR:

  1. Squat Clean 2.2.2.2
  2. OTM 10: Snatch 1 rep (same all 10)

 

“WOD”

For time:

8 sets of

Max Toes to Bar

*When dropped complete 100m Run

then:

8 sets of Max c2b Pull-ups

*When dropped complete 100m Run

 

Points + time

“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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