Week of Feb 16

 In Sneak Peek

AFFILIATE:

 

A. Snatch pull. Snatch. 1.1 x 5
B.

For time:

1 Power Snatch

50 Wall Ball 20/14# @10ft

1 Power Snatch

30 Double Unders

1 Power Snatch

50 Wall Balls 20/14# @ 10ft

1 Power Snatch

30 Double Unders

1 Power Snatch

A.Front Squat. Thruster; 1.1 x 5
B. AMRAP 5

Calorie Row
rest 4
AMRAP 3

Thruster 75/55#

Toes to Bar
rest 2
AMRAP 2

Max Burpees

A.Press. Push Press. Push Jerk; 1.2.3 x 5 sets
B.

3 rounds for time:

10 Strict Pull-up

30 American KBS 53/35#

30 Box Jump 20”

A. WOD Prep
B.4 rounds for time:

5 TnG Power Clean

500m Row

rest 2 min

A.OTM 12:

Odd: Max Strict pull-ups @50% of 1RM

Even: L-Sit hold Rings/Bar max
B. AMRAP 8:

3 Wall Walk

10 Hang Clean 115/75#

A.Deadlift Heavy 3rep *Dead Stop
B.

OTM 30:

Min 1:

7 Toes To Bar

Min 2:

15 Double Under

Min 3:

1 Muscle Ups

A.

AMRAP 15:

15 GTOH 45/25#

10m Lunge w/Plate

20 AbMat Sit-up

COMP:

Week 5 (Final Week)

Feb 16

Back Squat

C&J Skill

Pull-up

WOD

Push Press

Sn Skill

Ring Dip cp-enduance

WOD

C&J TnG

DL/Pull/Back Acc

Rep Work

Rest Sn TnG

Front Squat

EMOM Sklll

Skill

AE Engine Test

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
A.Bench Press

3@70%

3@80%

3+@90%

of 1RM

Bench Press

B.5 x Max Strict Ring Push-ups

C.Skill

D. WOD
COMP:

A.Back Squat 3.3.3.3.3.3; rest 90 seconds between sets

B. Below knee. Above Knee. High Hang Squat Clean 1.1.1 x 5 sets

C. Pull-up 3RM

D. House WOD

BASIC:

A.Deadlift

3@65%

3@75%

3+@85%

of 1RM

B. Good Morning 5×5 @4141

C. Skill

D.WOD
COMP:

A.Push Press max reps @88 of 1RM% x 4 sets

B. Snatch 3 @ 55% TnG

Snatch 2 @ 65% TnG

Snatch 1 @ 70%

Snatch 1 @ 75%

Snatch 1 @ 80%

C.OTM 10:

Muscle 1-3 all 10 min and unbroken sets

D. WOD

BASIC:

A.Strict Press

3@65%

3@75%

3+@85%

of 1RM

B.Skill

C. WOD
COMP:

A. Power Clean TnG 3.3.3.3.3

B. Bent over Row 4 x 8-12

C. 3 sets Max T2B and 3 sets Max T2B; rest 60 seconds between sets

D. WOD

REST BASIC:

A.Back Squat

3@65%

3@75%

3+@85%

of 1RM

B. Skill

C. WOD
COMP:

A. Power Snatch 10.8.6.4.2; rest 2:00 TnG

B. Front Squat w/Bands 8×2 @70% of 1RM; rest 60 seoncds

C. Skill

D. WOD

BASIC:

WOD only

COMP:

A. WOD only

*Open intensity

Rest
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