Week of May 12th

 In Sneak Peek

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

“STRENGTH”
BASIC:
A. Hang Squat Clean 3rep AHAP
B. Back Squat 3×5
C. WOD
 
COMPETITOR:
A. OTM 10: Squat Clean 75% of 1RM *form
B. Back Squat 8 sets @ 80% max rep
C. 50 Hollow Rocks
D. WOD
 
“WOD”
20 minutes AMRAP:
3 Muscle Ups
9 Plyo Push-ups
12 Goblet Squats 73/53#

or

“Cindy” “STRENGTH”
BASIC:
Split Jerk 3 AHAP
B. Close Grip Bench Press 3×5
COMPETITOR:
Split Jerk 20 reps; rest 30 seconds between reps @65% of 1rm
Powell Raises 3 x 8-10 @3131
Shoulder therapy

“Skill”
Back Squat Heavy 5 rep in 10 minutes

WOD:
3 minute AMRAP:
10 Power Cleans 155/105#
10 Toes to Bar
Rest 3 min
3 minute AMRAP:
8 Front Squats 155/105#
20 Double Unders
Rest 3 min
3 minute AMRAP:
200m Row
10 Box Jumps 24/20”
“STRENGTH”
BASIC:
A. Hang Squat Snatch 3.3.3
Back Squat 3×5

COMPETITOR:
A. OTM 8: Snatch Balance
B.Front Squat 5.5.5 @ 80% of 3RM
C.Reverse Hyper

“Skill”
Heavy Press.Push Press. Push Jerk 1.2.3 Complex

“WOD”
5 rounds for time:
10 HSPU
20 alt Goblet Lunge 53/35# “STRENGTH”
Rest Day

“SKILL”
3 min Max Plank

“WOD”
10 rounds:
8 Burpees
2 Strict Pull-ups “STRENGTH”
BASIC:
Pull-up 1RM
Back Squat 3×5

COMPETITOR:
rest

“Skill”
Thruster heavy single from Rack

“WOD”
3 rounds
10 alt Dumbbell Snatch 55/35#
30 Wall Ball “STRENGTH”
BASIC/COMPETITOR:
Snatch 1rm
Clean and JErk 1rrm

8 rounds for time:
10 Shoulder to Overhead 115/75#
200m Run
rest 2 min
“STRENGTH”
Rest

“WOD”
30-20-10 reps for time:
Box Jump
Toes to Bar
Goblet Squat 73/53#

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