Week of Aug 6

Week of Aug 6, 2018

Week 3 of 4 of Strength Set

Monday:

Strength: Front Squat 8-6-4-2
WOD: 3 rounds
400m run
20 pull-ups
30 push-ups
40 air squats
Fitness:
200m run
20 ring pulls
20 push-ups
30 air squats

Tuesday:

Strength: Push Jerk 8–6-4-2
WOD:
RX+: 150 DU’s
150 Cal Row
1.5KM Run
RX: 100 DU”s
100 Cal Row
1km Run
Fitnes: 100 Single Skips
50 Cal row
500m run

Wednesday:

Strength: Thruster 5x3
WOD: AMRAP 12min
10 Deadlifts (205/135)
10 TTB
10 Burpees OTB
Fitness:
10 Deadlifts (115/80)
10 Hanging knee raises
10 Burpees

Thursday:

Strength: Hang Power Clean 5x3
WOD: 5 rounds
5 OHS (95/65) (RX+115/80)
10 box jumps (24/20)
1 rope climb
Fitness:
5 front squats (65/45)
10 box jumps (20/14)
3 ring pulls

Friday:

Strength: Bench 8-6-4-2 / Bent over row w DB 5x10
WOD: 3 rounds
400m run
4 ring muscle ups RX+ or 4 C2B pull-ups RX
4 Squat Snatches (RX+ 135/95)(RX 95/65)
Fitness:
200m run
6 ring pulls or jumping pull-ups
6 clean and jerk (75/55)

Saturday: teams of two

2km run
21 deadlifts (155/105) (135/95)
21 hang power cleans
21 jerks
1km run
15 deadlifts
15 hang power cleans
15 jerks
500m run
9 deadlifts
9 hang power cleans
9 jerks

No Comments Yet.

Leave a comment