Thursday
STRENGTH:
Deadlift
8 x 4
WOD:
**17 Minute AMRAP of:
12 Box Jumps (24/20)
9 Deadlifts (135/95)
6 Hang Cleans (135/95)
3 Push Jerks
**Run 100 m after every 2 Rounds
STRENGTH:
Deadlift
8 x 4
WOD:
**17 Minute AMRAP of:
12 Box Jumps (24/20)
9 Deadlifts (135/95)
6 Hang Cleans (135/95)
3 Push Jerks
**Run 100 m after every 2 Rounds
STRENGTH:
12 Minute EMOM:
Minute 1- 7 Ring Dips
Minute 2- 7 Hang Cleans
Minute 3- 7 Bent Over Rows
WOD:
16 Minute AMRAP of:
4 SDHP (115/80)
8 HRPU’s or Ring Push Ups
12 Wall Balls (20/14)
STRENGTH ;
Bench Press
8 x 3 ( build up in weight with 8 curls between sets)
WOD:
8 Rounds of:
8 Power Snatches (95/65)
8 OH Barbell Lunges
8 Toes 2 Bar
Run 200 m after rounds 2,4,6 and 8
Strength:
Back Squats
7 x 3
WOD:
18 min AMRAP:
12 Push Press (95/65)
14 Back Squats (95/65)
24 Sit-Ups
Run 150 m
WOD:
4 Rounds of:
15 Bar Facing Burpees
15 Power Snatches (95/65)
30 Wall Balls (20/14)
Partner WOD:
25 Minute AMRAP of:
Partner A does:
5 Hang Clean and Jerks (125/90)
15 KB Swings (53/35)
30 Air Squats
Partner B does:
300 m Run
Partner B picks up where Partner A leaves off !!!
WOD:
16 Minute Ladder:
4 Thrusters (115/80)
Burpees ( increasing by 2 every round)
Your score is round of burpees completed plus reps into the next round.
STRENGTH :
Strict Press
7*6*5*4*3*2*1 *= 8 Dumbbell Curls
WOD:
18 Minute AMRAP:
6 HSPU’s
9 Power Cleans (115/80)
12 Pull-Ups
STRENGTH:
Deadlift
WOD:
5 Rounds:
1 Minute of Max Reps
Deadlifts (185/135)
Burpee Box Jumps
KB Swings (53/35)
Wall Balls (20/14)
Rest 1 Minute
STRENGTH:
Power Clean and Jerk
Find a 1 rep max
WOD:
10 Rounds:
5 Push Jerks (155/105)
10 Toes 2 Bar
20 Double Unders or Run 150 m