Wednesday

SKILL WORK:

Shoulder 2 OH

Back Squat

WOD:

3 Rounds of:

7 Shoulder 2 OH (115/80)

7 Back Squats

7 Burpees

Rest 1 minute and complete 3 more times for a total of 4 times total. Subtract 3 minutes from your time for your overall score. 

Tuesday

SKILL WORK:

Power Snatch

Bench Press

STRENGTH:

Bench Press

7 x 5 

WOD:

4 Rounds for Time of:

7 Power Snatches (95/65)

14 Pull Ups

21 OH Plated Lunges (45/25)

Run 200 m

Monday

SKILL WORK:

Power Clean

Back Squat

STRENGTH:

Back Squat

6 x 4 Building up to a heavy set of 4

20 Sit-Ups between each se

WOD:

16 minute AMRAP of:

5 Power Cleans (155/110 )

7 Ring Dips

9 Box Jumps

**100 m Plated Carry (45/25) after every 2 rounds**

Sunday

SKILL WORK:

Hang Squat Cleans

WOD:

4 Rounds for Time:

10 Hang Squat Cleans (95/65)

15 Knees 2 Elbow

20 HRPU

Run 200 m

Saturday ( Partner WOD)

Partner WOD:

150 Thrusters (95/65}

150 Wall Balls (20/14)

150 Pull-Ups

Only one partner can work at a time, reps must be split evenly. Partners can break up the rep scheme anyway they want.  Do not have to complete one line before moving to next  As always, good form and technique over speed.  Scale accordingly  

Friday

SKILL WORK:

Hang Cleans

Push Press

WOD:

30*20*10*

Hang Cleans (115/80)

Push Press (115/80)

KB Swings (53/35)

Air Squats

*Run 300 m after each round

Thursday

SKILL WORK:

Deadlift

KB/DB Snatch

STRENGTH:

12 Minute EMOM of:

Minute 1 – 2 Rope Climbs

Minute 2 – 2 Wall Walks

Minute 3 – 20 Double Unders

WOD:

16 Minute AMRAP of:

6 Deadlifts ( 145/110 )

9 Burpees

12 KB/DB Snatch (53/35 )** 

**For the Snatches, you do not have to alternate but you must split reps evenly with both arms

Wednesday

SKILL WORK:

Front Squat

Squat Clean

STRENGTH:

Front Squat

8 x 3

WOD:

6*5*4*3 minute AMRAPS of:

3 Squat Cleans (155/105)

4 HSPU

5 Toes 2 Bar

*=1 Minute rest between AMRAPS

pick up where you left off, score is completed rounds plus reps 

Tuesday

SKILL WORK:

Strict Press

Power Clean

STRENGTH:

Strict Press and Pull-Ups

Strict Press 4*4*3*3*2*1*1*1*

* = 5 Pull-Ups (after each set of strict press)

WOD:

10 Minute Ascending Ladder in increments of 2 of:

Power Cleans (135/95)

Box Jumps (24/20)

The rep scheme is as follows

2 Power Cleans, 2 Box Jumps, 4 PC, 4 BJ, 6 PC, 6 BJ etc…..

Your score is “COMPLETED ROUNDS” plus reps

Monday

SKILL WORK:

Back Squat

Push Press

OH Barbell Lunge

STRENGTH:

Back Squat

5-5-4-4-3-2-1

Build up in weight on each set

WOD:

20 min AMRAP of:

10 Push Press (95/65)

10 OH Barbell Lunges (95/65)

10 Sit-Ups

Run 100 m