Monday
Skill- KB work
Strength
Back Squat
EOMOTM 10 min
4-6 @ 70-80%
WOD
4 rnds 4 time
16 KB Swings 53/44
8 Burpee Box Jumps 24/20
4/4 Pistols
Tuesday
Kipping and/or Butterfly
T2B/Pull Ups/HSPU/Dips
10 minutes
WOD
14 min ARMAP
60 cal row
50 T2B S- K2E or Leg raises
40 Wall Balls 20/14
30 Cleans 135/95
20 C2B E- MU's S- Banded or Jumping
Strength
Bench Press 5x3
BB Row 4x8
Wednesday
Strength
Deadlift EOMOTM 10 min
4-6 @ 70-80%
Skill
DU's & P. Snatches
E/RX
3 attempts to Est. AMAP in a row DU's
S- 5 min Est. AMAP singles in a row
WOD
10 minute ARMAP
30 DU's or 90 Singles
15 P. Snatches @ 75/55 S- H. Snatch Empty Bar
Thursday
Skill- Split Jerk off Rack
EOMOTM for 10 min
2-4 Jerks
Strength
Strict Press EOMOTM 10 min
4-6 @75+%
WOD
Down & Up the ladder 4 time
100 BW Squats
75 Sit Ups
50 Push Ups
25 Dips
25 C2B
50 Push Ups
75 Sit Ups
100 BW Squats
Friday
Skill- Box Jumps
EMOTM for 5 min 10 Box Jumps "try touch and go"
Strength
Build to Max Height Box Jump
S- Use Bumper plates from ground
WOD
50 Cal Row S- Subtract 5 reps from everything
40 Wall Balls
30 Pull Ups
20 Clean & Jerk & 145/105 S- 95/55
10 Burpees
20 Clean & Jerk 135/95
30 Pull Ups
40 Wall Balls
50 Cal Row
No comments:
Post a Comment