Thursday

STRENGTH:
Squat Clean Thruster

WOD:
20 min AMRAP:
5 Thrusters (115/80)
5 Burpees
5 Power Snatch (115/80)
5 Burpees
5 SDHP (115/80)
5 Burpees
Run 200 m or 30 Double Unders

Wednesday

STRENGTH:
Power Cleans

WOD:
HSPU’s 10 down to 1
Pull-Ups 20 down to 2
*5 Power Cleans (165/115) after each rd

Tuesday

STRENGTH:
Back Squats
8 x 4

WOD:
6 Rounds:
5 Front Squats (135/95)
10 Ring Dips
15 KB swings
Run 150 m or 20 Double Unders

Monday

STRENGTH:
Push Press
Find a 2 rep Max

WOD:
4 Minute AMRAP:
4 Push Jerks (155/105)
8 Toes 2 Bar
12 Air Squats
Rest 1 Minute, repeat 3 more times

Sunday

WOD:
For Time:
10 Bench Press (185/120)
10 C2B Pull-Ups
Max Set of Thrusters (95/65)

Repeat the triplet until you have completed 100 reps of Thrusters.

Saturday ( Partner WOD)

Partner WOD:
25 Minute AMRAP:
50 Hang Cleans (95/65)
50 Push Press (95/65)
50 Box Jumps (24/20)
50 KB Swings (53/35)
Run 200 m (Together)

Split reps evenly, one person rests while one person works. 

Friday

WOD:
 5 HSPU’s
15 Knees 2 Elbow
30 Double unders / Run 150 m
15 Squat Cleans (95/65)

5 HSPU’s
15 Knees 2 Elbow
30 du’s ? Run 150 m
13 Squat Cleans (115/80)

5 HSPU’s
15 knees 2 Elbow
30 du’ / run 150 m
11 Squat Cleans (135/95)

5 HSPU’s
15 knees 2 Elbow
30 du’s / Run 150 m
9 Squat Cleans (155/105)

5 HSPU’s
15 knees 2 elbow
30 du’s / Run 150 m
7 Squat Cleans (175/125 )

 

Thursday

STRENGTH:
Bench Press

WOD:
21-18-15-12-9-6-3
Power Snatch (95/65)
Burpees

Wednesday

STRENGTH:
Front Squats

WOD:
 7 Rounds:
11 Pull ups
 7 Thrusters (95/65)
11 Box Jumps

Tuesday

STRENGTH:
Deadlift

WOD:
5 Rounds:
5 Deadlifts (250/165)
10 Toes 2 Bar
15 KB Swings (53/35)
20 Wall Balls (20/14)