Monday:
Strength: Push Jerk
10 min to build to a heavy 3 rep Push Jerk
WOD:
For time:
50 Air Squats
5 Push Jerks, 135/95 lbs
40 Air Squats
10 Push Jerks, 135/95 lbs
30 Air Squats
15 Push Jerks, 135/95 lbs
20 Air Squats
20 Push Jerks, 135/95 lbs
10 Air Squats
25 Push Jerks, 135/95 lbs
Tuesday
WOD:
3 rounds for time of:
Row, 500/400 m
21 Burpee Pull-ups
Rest 3 min
Then:
5 rounds for time of:
40 Double Unders
20 Weighted Sit-ups, 25/15 lbs
Wednesday
Strength:
10 min EMOM 1 Thruster
Build in weight
Then load 60% of the heaviest single you did and do a
Max Rep set--as many thrusters as you can do at that weight unbroken
WOD:
Complete as many rounds as possible in 12 mins of:
Run, 200 m
Handstand Walk, 50 ft
10 Box Jump Overs, 24/20 in
Intermediate is Handstand Shoulder Taps
Beginner is Plank Shoulder Taps
Thursday
Strength/Skill
4 sets building in weight
1 Snatch + 5 Overhead squats
WOD:
For time:
5 Overhead Squats, 185/125 lbs
Run, 400 m
10 Overhead Squats, 155/105 lbs
Run, 400 m
15 Overhead Squats, 135/95 lbs
Run, 400 m
20 Overhead Squats, 95/65 lbs
Run, 400 m
25 Overhead Squats, 45/35 lbs
Run, 400 m
Friday
Strength: Deadlift 5-5-5-5-5
WOD:
5 rounds for time of:
25 Russian Kettlebell Swings, 53/35 lbs
Kettlebell Suitcase Carry, 53/35 lbs, 100 m
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