Week of April 7th

 In Sneak Peek

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
“STRENGTH”

LVL1:

A.Hang Squat Clean 1rm

  1. Back Squat 3×5

 

LVL2:

  1. 3 position hang clean 3.3.3.3
  2. Back Squat 8 sets @ 80% max
  3. Good Morning 4 x 8-10
  4. WOD

 

“Skill”

Deadlift 5 TnG

 

“WOD”

5 sets

10 Unbroken Deadlifts

rest 1 min

Max HSPU (or Push-up)

rest 1 min

30 second Max calorie Airdyne

rest as needed (3-5 min)

 

*post DL#/totall HSPU/Total calories

“STRENGTH”

LVL1:

A.Split Jerk 3.3.3.3

  1. Close Grip Bench Press 3×5

 

LVL2:

A.Split Jerk 1RM

B.Ring Dip 9.8.7.6.5

C. Handstand Hold 10 x max

 

“WOD”

1k Row

 

rest 3 min

 

800m Run

 

rest 3 min

 

15-12-9

Thrusters 75/55#

Burpee over bar

 

 

“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  8 sets @ 80% max

C. Reverse Hyper 4 x 10-12

 

“WOD”

For time:

100 Double Under

100 Air Squats

100 KBS 73/53#

50 Box Jumps 24/20”

50 Cal Row

25 Toes to Bar

5 Muscle Ups

 

 

 

“STRENGTH”

Rest Day

 

“SKILL”

Heavy 5 rep OHS (or FS)

 

“WOD”

30-20-10

OHS 75/55#

Wall Ball

 

*FS scale down 95/65#

“STRENGTH”

LVL1:

  1. Pull-up @30X1; 5.4.3.4.5
  2. Back Squat 3×5
  3. WOD

 

LVL2:

  1. Pull-up @30X1; 5.4.3.4.5
  2. Back Squat 8 sets @ 80% max

C. Bent over row 5×6-8 @41X1

 

“Skill”

Heavy Power Clean and Jerk

 

“WOD”

AMRAP 12:

6 Power Clean 185/115#

3 S2OH 185/115#

30 Double Under

“STRENGTH”

LVL1/2:

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

 

“WOD”

100 Burpees for time:

3 Thrusters top of every minute@ 115/75#

“STRENGTH”

Rest

 

“WOD”

Team WOD

4 person 400m Relay

Partners in rest must keep 2x 45/25# plate overhead at all times and runner runs with 20/14# med bal

 

*basically out of the 3 people in rest you must have the 2 plates overhead, they can be switched around at any time.

 

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