2018-06-11

Mon
Strength
8 Rounds Every 90Sec: 2 Hang Snatch (add weight each round)
10min EMOM 3DL+1 Power Clean+1 Front Squat (~80% of Power clean)
3×20 Pushups, 3×10 1-Arm DB Row

WOD
4 Rounds
10 Box Jump
10 T2B
10 Shoulder to Overhead
10 Hang Power Clean
20 Double Under

Tues
Xtra Cond
2x 1mile Run at moderate pace w/ 1min rest in between. Mod Pace is ~ 1min/mile slower than PR pace

WOD
2 Rounds – Run 200m, 10 Thruster then
2 Rounds – Run 400m, 8 Thruster

Wed
Strength
0-15min 8 Rounds every 90s do 2 Push Jerk + 1 Split Jerk (add weight each round)
15:25min Max Double Hang Squat Clean
3×6 Rear foot elevated split squat (6 each leg)
3×20 V-ups

WOD
15min AMRAP
15 cals Row/Bike
10 Deadlift
15 Burpees
10 HSPU

Thurs
Xtra Cond
On the Bike (or bring a real bike):
2x3min mod pace, 1min easy between reps, then 1min rest
2x2min mod/fast pace, 1min easy between, then 1min rest
2x1min fast pace, 1min easy between

WOD
16min EMOM – Alternate between
10 Wall Ball (heavy)
10 Lateral Jumps over PVC
10 Alt DB Snatch
10 Pullups (c2b)

Fri
Strength
10min EMOM Clean Pull (3 reps min 1-4, 2 reps min 5-7, 1 rep min 8-10). Add weight each round
12-28min: 3 sets 7/13 Front Squat + Backsquat @ 60% FS max. Do 7 front squats, rack the bar then IMMEDIATELY do 13 back squats at the same weight
28-36: 3×12 Bench (same weight as last week); 3×12 Reverse Hyper

WOD
4 Rounds – Every 5min complete
50 Double Unders
10 Slam Ball
4×25′ Slam Ball Jog
2×25′ Walking Lunge w/ Slam Ball

Sat/Sun
Xtra Cond
5 Rounds
3min Moderate run, 2min easy run, 1min walk
Try to go the same distance each set