jeff@316.fitness

2018-06-04

June 4, 2018 admin
0 Comment
WOD, Workout

Mon
Strength
0-12min 10min EMOM – 1 Power Snatch >85%
12:25min 5-4-3-2-1 Touch & Go Power Clean (add weight each round)
25:35min 3 sets strict deficit HSPU; 3 sets strict chinup

WOD
10min AMRAP
10 Wall Ball
10 Toes to Bar
40 Double Under

Tues
Xtra Cond
EMOTM for 8min
Run 100m
Rest 4min then repeat
Pace is slightly faster than mile pace (not a sprint!)

WOD
20-15-10-5 Goblet Squats
10-8-6-4 HSPU
10-10-10-10 Alt DB Snatch

Wed
Strength
0-15min 8 Rounds Every 90sec do 3 Reps Push Press @80%
15-25min Clean, 5 singles >90%
25-35min 3×50′ db front rack walking lunge
3x20s L-Hang/sit

WOD
4 Rounds
Run 400m
10 OHS
10 Pull-ups/c2b

Thurs
Xtra Cond
Row 9min, Rest 3min
Row 6min, Rest 2min
Row 3min
Each interval is broken into thirds – easy/mod/fast with fast being ~2k pace

WOD
16min EMOM
25 Pushups
20 Situps
15 KB Swings
10 Hang Power Clean

Fri
Strength
0-12min 10min EMOM 3/2/1 Snatch Pull – add weight each round
min 1-4 3 reps; min 5-7 2 reps; min 8-10 1 rep
12-24min Max Front/Back Squat shoes/belt/etc
24-35min 3×10 Bench Press; 3×12 Reverse Hyper

WOD
5 Rounds Every 4min complete
10 Snatch
10 Burpee Box jump over
10 cals bike

Sat/Sun Xtra Cond
Run 8min Easy
Rest 2min
6x200m (mod) w/ 20 recovery paced air squat between sets
Rest 2min
Run 8min Easy