Week of Dec 8

 In Sneak Peek

AFFILIATE:

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SKILL:

Snatch Deadlift. High Hang Snatch. Below Knee Snatch. 1.1.1 x 5

*Squat if possible
WOD:

For time:

500m Row

10 Power Snatchs 135/95#

500m Row

10 Power Sntachs

500m Row

SKILL::

Push Press. Split Jerk 1.1 x 5
WOD:

AMRAP 10:

10 Ring Dip

10m Right hand Lunge 55/35#

10m Left hand Lunge 55/35#

SKILL:

Front Squat 5×5
WOD:

2 sets

AMRAP 8

5 Deadlift 315/185#

10 Burpee Pull-up

30 Double Under
rest 4 min

SKILL:

Bench Press 8RM
WOD:

4 rounds for time:

200m Run

25 KBS 73/53#

SKILL:

Squat Clean Heavy 3 TnG
WOD:

10 rounds:

5 Toes to Bar

10 Wall Balls 20/14# @10ft

SKILL:

Pull-up 5×3
WOD:

AMRAP 12:

5 S2O 155/105#

5 HSPU

4 S2O 155/105#

4 HSPU

…etc

Skill:

Back Squat 5×5
WOD:

30-20-10

Row Calories

Hang Power Clean 95/65#

BASIC/COMP:

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BASIC:

  1. Bench Press

5@ 40%,

5 @50%

5 @ 60%

of 1rm

  1. 5 x 10 HPSU/Ring Pushup/Push-up

C.Skill

  1. WOD

COMP:

A1.Back Squat 20RM @90% of 20RM; rest 30 seconds

A2. Air Squat 20-30 reps after each attempt

B.Squat Snatch 1.1; rest 15 seconds x 5 sets; rest as needed

C.EMOM 10: Power Snatch 2 TnG

D.Max Fast Kip HSPU x 5 sets

E.WOD

BASIC:

A.Deadlift

5@40%

5@50%

5 @60%

of 1RM
B.Bent over Row @3131; 5 x 10

C.Skill

D.WOD
COMP:

A.AMRAP 4:

Squat Clean 225/155#

3 min CAP

B.REST

C.WOD

BASIC:

A.Strict Press

5@40%

5@50%

5@60%

of 1RM
B.Seated DB Press 5 x 8-10 reps

C.Skill

D.WOD
COMP:

A1. Front Squat 20RM; rest 30 sec

A2. 20-30 Air Squats

B.Split Jerk 1.1; rest 15 sec x 5 sets

C.EMOM 10: 2 Fast Power Jerks

D.Ring Dip 5 sets @ max reps kip/fast

E.WOD

REST BASIC:

A.Back Squat

5@40%

5@50%

5@60%

of 1RM
B.5 sets 90 degree step-ups 10 reps alt leg; rest 90 seconds

C.Skill

D.WOD
COMP:

A1.20RM BS; rest 30 seconds

A2.20-30 Air Squats

B.Squat Clean 1.1;rest 15 seconds x 5

C.EMOM 10: 2 Power Clean TnG

D.5 sets Max Butterfly c2b Pull-ups

E.WOD

BASIC/COMP:

WOD only

Rest
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