Week of June 30th

 In Sneak Peek

Week of June 30th

Ae CP + MAP CP + Power Ae CP + Power CP + MAP Ae
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SKILL:WOD Prep
WOD:

2 rounds for time:

200m

25 KBS 53/35#

25 Box 20/20”

500m Row

25 Box 20/20”

25 KBS 53/35#

200m

SKILL:Push Press Heavy 3
WOD:

5 rounds

10 alt Pistol

10 S2O 95/65#
rest 2 min between sets

3/1 Air Squat

SKILL:OTM 10:

Odd: Hang Squat Clean.OHS; 1.1.

Even: 5 T2B
WOD:

3 rounds

1 min: Ring Dip

30 sec rest

1 min:Stict Pull-up

30 sec rest

1 min: Thruster 95/65#

2 min rest

SKILL:Muscle Up Progressions
WOD:

“Death By Burpee”

SKILL:High Hang.Below Knee. Full Snatch 1.1.1 x max
WOD:

For time:

30-20-10 reps of:
Hang Squat Snatch 95/65#
Wall Ball 14/20# @ 10ft

SKILL:WOD Prep
WOD:

4 rounds:

200m run

3 rounds of

“Cindy”
rest 3 min

SKILL:Power Clean and Push Jerk Heavy Single
WOD:

For time:

2k Row

30 Ground to Overhead 135/95#

*Reminder Testing next week! 1rm/Benchmarks

 

BASIC/COMPETITOR:

WEEK of June 30th

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BASIC:

A. Bench Press 5×5
B. 7 sets max Ring Push-ups

C. WOD
COMPETITOR:

A1. Back Squat 5 AHAP
A2. Back Squat 5 @90% x 2
B1. Push Press 5 AHAP
B2. Push Press 5 @ 90% x 2
C1. Bench Press 5 AHAP
C2. Bench Press 5 @90% x 2
D. 100 Hollow rocks AFAP

BASIC:

A. Deadlift 5×5
B. High Hang Power Clean 5.5.5
C. WOD
COMPETITOR:

A. Snatch from high block 5 rep; rest 20 sec between reps
B. Deadlift 5 AHAP
C. Snatch Pull High Block 5.5.5
D. Pull-up 5.5.5.5.5
E Prowler 50m x 4-6 *heavy and unbroken

BASIC:

A. Press 5×5
B. Snatch Balance 5.5.5
C. WOD
COMPETITOR:

A. Back Squat 5 x 5 @85% of Monday
B. Bench Press 5 x 5 @85% of Monday
C. Overhead Squat 5.5.5
D. Ring Dip 5.5.5.5.5
E. WOD

Rest BASIC:

A. Back Squat 5×5
B. Pull-up 5.5.5
C. WOD
COMPETITOR:

A. Clean from high block 5 rep; rest 5 sec between reps; rest 3 min
B. . Snatch DL 5.5.5
C. Clean Pull High Block 5.5.5
D. Overhead Snatch Grip Walking Lunge 10m; rest 15 sec; 10m; rest 3 min x 5
E. WOD

BASIC:

A. Clean & Jerk 1rm
B. Snatch 1rm
C. WOD
COMPETITOR:

A. C&J 1RM
B. Snatch 1RM
C. Front Squat 3RM

Recent Posts

Leave a Comment