jeff@316.fitness

2018-05-06

May 6, 2018 admin
0 Comment
WOD, Workout

Mon
Strength
0-14min Snatch 5 Reps >90%
14-24min PC + 3FS (Heavy Single)
24-34min 3×10 Bicep Curl, 3 Sets Strict Pullup

WOD
Run 800m
10 Wall Ball
10 Pull-ups
Run 400m
20 Wall Ball
20 Pull-ups
Run 200m
30 Wall Ball
30 Pull-ups

Tues
Xtra Cond
800m Jog
2x400m Run
400m Jog
2x200m Run
200m Jog
2x100m Run
Jog is conversational Pace, Run is 1mile PR pace. Rest 1min after each jog and run

WOD
8min AMRAP
5 Power Snatch
6 Overhead Squat
7 Box Jump

Wed
Strength
0-10min 10RM Push Press
10-25min Clean (no shoes/belt) 5×1 @ Monday’s PC+3FS Weight
25-35min 10min Pistol and Handstand Practice

WOD
10->1
Deadlift
Burpee
Dips

Thurs
Xtra Cond
8 Sets
Row 250m Easy (750m on Bike)
Row 250m Fast (750m on Bike)
1min Rest between sets; Fast is 2k Goal Pace

WOD
5 Rounds
10 Single Arm DB Clean and Jerk (5 each arm)
10 Goblet Squat w/ DB
40 Double Unders

Fri
Strength
0-12min Snatch Deadlift + Hang Sn Pull (below knee) 3×2 @100% Snatch
12-24min Every 90s for 8 Rounds 3 Reps Front/Back Squat @ 80%
24-34min 3×10 Weighted Pushup; 3×50′ Yoke Carry

WOD
12-9-6-3
Heavy Thruster
Calorie Row/Bike

Sat/Sun
Xtra Cond
10 Rounds
1min Run easy pace
1min Run mod pace
No Rest
10 Rounds
15sec Run Fast
45sec Run Easy