2018-05-14

Mon
Strength
0-12min 2RM Power Snatch (touch & go)
12-24min EMOM for 10min 2 Power Clean @ 85%
24-34 3 sets HSPU (parallette if able); 3×12 Reverse Hyper

WOD
21-18-15-12-9 Wall Ball
50-40-30-20-10 Double Unders

Tues
Xtra Cond
4 Sets
Run 400m @ 1mi PR Pace
200m Recovery Jog
No Rest between sets

WOD
3 Rounds
Run 400m/Row 400m/Bike 1000m
21 KB Swings
12 T2B
Each round perform a different movement – run/row/bike

Wed
Strength
0-12min 5RM Strict Press; 1×10 Push Press same wgt; 1×12 Push Jerk same wgt
12-25min EMOM for 5min 1 Squat Clean; EMOM 5min 2 Squat Clean (slightly heavier than Monday)
25-35min 3x10DB Box Step Over (hold 2 DB); 3×10 Landmine

WOD
4 Rounds
In 2:30
Row 500m
ME DB Push Press/DB Hang C&J/DB Snatch/DB Goblet Squat
Rest 2:30

Thurs
Xtra Cond
5 Sets
750m Row @ 2k +5-10sec pace
Rest 3min between sets and practice ring MU

WOD
Every Minute on the Minute for 10min
3 Burpees + 3 Squat Snatch

Fri
Strength
0-12min Clean Pull 5×1 @ 10# over max Power Clean
12-24min Every 90s for 8 Rounds – 3reps Front/Back Sq (5# more than last week)
24-35 3×8 Bench Press; 3 sets strict T2B
12min AMRAP
5 Squat Cleans
5 Power Cleans
10 Burpee Pullups

Sat/Sun
Xtra Cond – Run and/or Bike
1 Round
5min Mod Pace
5min Easy Pace
2 Rounds
3min Mod Pace
3min Easy Pace
3 Rounds
1min Mod Pace
1min Easy Pace
No rest between Rounds