Week of June 11, 2018

Week of June 11, 2018
Week 2 of 4 Strength Set

Monday:
Strength: Overhead Squat 8-6-4-2

WOD:
4 Rounds:
RX+
400 Meter Run
4 Ring Muscle-ups
40 WBS (20/14)
RX:
400 Meter Run
8 Pull-ups
40 WBS (20/14)
Fitness:
400 Meter Run
8 Pull-ups
40 WBS (14/10)

Tuesday:

Strength: Clean and Jerk 5x1
WOD:
15-12-9-6-3
Power Snatch (95/65)
OTB Burpees
Fitness:
15-12-9-6-3
Power Snatch (65/45)
Burpees

Wednesday:

Skill Work:
Bar Muscle-ups or Pull-ups
Sled Push
WOD: For time:
150 Double Unders
50 Shoulder to Overhead (115/80)
25 T2B
Fitness:
200 Single Unders
40 Shoulder to Overhead (75/55)
25 K2E or Hanging Knee Raises

Thursday:

Strength: Deadlift 8-6-4-2
WOD: EMOM 16
min 1- 3 Squat cleans
min 2 - 15/12 Cal row

Friday:

Strength: Bench 8-6-4-2 / DB Bent rows 4x10
WOD: 4 Rounds
400m Run
10 Thrusters (95/65)
2 Rope Climbs
Fitness:
200m Run
10 Thrusters (65/55)
6 Ring Rows

Saturday:

Teams of 3
25 min Amrap
P1 – 750m Row
P2 & P3 – Amrap *
5 WBS (20/14)
5 KBS (24/16)
5 Burpees
* Complete a full round before next person begins *
While Partner 1 rows 750m partner 2 & 3 complete as many rounds as possible of WB/KBS/Burpees(You go, I go). When partner 1 finishes the row partner 3 will advance to the row while partner 1 & 2 rotate through the amrap. If an athlete has started a round before the row has been finished then, the round must be completed before the athletes can rotate to the next station.

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