Monday: Strength: Front squat 3-3-3-3-3 Conditioning: 4 rounds each for time and total time 15/12 cal AD 12 t2b 15 wall balls @ 9/6 *Every 5 minutes Tuesday: Strength: Odds: 4-6 Strict HSPU Evens: 8 pendlay rows x 10 minutes Conditioning: AMRAP in 12 minutes 5 deadlifts @ 120/80kg 10 box overs @ 60/50cm 15 HR pushups Wednesday: Goat EMOM x 7 Hero WOD Wednesday 'Badger' 3 rounds for time 30 Squat clean @ 42.5/30kg 30 Pullups Run 800m 'SWOD' Complex: 1 power snatch + 1 snatch grip push press + 1 snatch balance + 1 OHS 2-2-2-1-1-1 Pause back squat: 2-2-2-2-2 *with 2 sec pause at bottom Then; AMRAP in 3 minutes @ 75% Thursday: Midline move: 3 rounds 1 minute plank 3 wall walks 100m OH plate carry @ 20/15kg 30 abmat situp Conditioning: 3 rounds for accumulate reps 1 minute bench press @ 60/35 1:30 rest 1 minute row (cals) 1:30 rest Friday: Strength: Push press 3-3-3-3-3 Conditioning: 2 rounds for time 10 Front rack lunge 30 double unders 10 SDHP 30 double unders 10 Push jerk 30 double unders Rx = 60/40kg Saturday: In PAIRS, Partitioning reps/cals as desired: 50/40 cals (Assault bike/Row) 50 Front Squats (60/40kg) 50 Alt. Arm KB Snatches (24/16kg) 50 Alternating Partner Box Jumps 50/40 cals (Assault bike/Row) 50 Hang Power Cleans 50 KB Swings 50 Pullups 50/40 cals Assault bike/Row) 50 Back Squats 50 KB SDHP 50 Wall balls 50/40 cals (Assault bike/Row)
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