jeff@316.fitness

2018-05-21

May 21, 2018 admin
0 Comment
WOD, Workout

Mon
Strength
0-15min Every 90sec Snatch (increase weight until 3 misses or 10 attempts)
15-25min 5×1 Power Clean >=90%
25-33min 3×12 Back Extension; 3×8 Weighted Bar Dips

WOD
10min AMRAP
3-6-9-12-…
Box Step Ups w/ Wall Ball
Pull-ups
Wall Ball
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Tues
Xtra Cond
Sled Drag:
2x3min light weight
2x2min moderate weight
2x1min heavy weight
Rest 2min between sets

WOD
1->10 Shoulder to Overhead
10->1 Burpee over Bar
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Wed
Strength
0-10min 3 Push Press + 2 Push Jerk + 1 Split Jerk (work to heaviest)
10-26min 16min EMOM alternate 2 Clean Pull, 1 Clean (add weight as you go)
26-36min 3×50 OH Barbell Walking Lunge; 3×20-30sec Pallof Press w/ band

WOD
w/ a Partner Row 4k switching every 500m
During you “rest” complete 10 DB Power Clean
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Thurs
Xtra Cond
2-3 Rounds
90 sec easy bike
60 sec mod
30 sec hard
90 sec easy
60 sec mod
30 sec hard
Rest 90 sec between rounds

WOD
12min AMRAP
8 HSPU
12 T2B
40 Double Unders
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Fri
Strength
0-12min Snatch Pull – 5 reps heavier than Monday Snatch
12-26min Every 90sec for 8 Rounds do 3 Front Sq – 5# heavier than last wk
26-36 10min Handstand Practice – every 2min stop and complete 1 rope climb

WOD
Every 3min for 15min
Run 200m
2 Bear Complex (1= Pow Clean + Fr Sq + PP + Back Sq + PP)
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Sat/Sun
Xtra Cond
Run
6min Easy, 30 sec Rest
200m Fast, 30 sec Rest
5min Easy, 30 sec Rest
200m Fast, 30 sec Rest
4min Easy, 30 sec Rest
200m Fast, 30 sec Rest
…
Continue down to 1min