Monday
Strength: Power cleans 3-3-3-3-3
5 min AMRAP:
5 pull-ups
10 push-ups
15 squats
Monday
Strength: Power cleans 3-3-3-3-3
5 min AMRAP:
5 pull-ups
10 push-ups
15 squats
Thursday
We will be closed Friday and Saturday.
For time:
15 burpees
30 DUs
30 sit-ups
30 DUs
30 box jumps
30 DUs
30 wall balls
30 DUs
15 burpees
Tuesday
Strength: OHS 3-3-3-3-3
For time:
200m run rest 1 minute
200 m run rest 1 minute
400 m run rest 2 minutes
400 m run rest 2 minutes
200m run rest 1 minute
200 m run
Monday
Pistols: Work through the progession.
5 each leg X 3
AMRAP 12 min:
3 power snatch
6 pullups
12 DUs
Friday
4 rounds:
200 m run
10 OHS
10 box jumps
Thursday
10 minutes of wall-climb, handstand, handstand walk practice
EMOM 21 minutes:
1st – 1 squat clean and 2 front squats
2nd – 6 evil wheels
3rd – 6 bar over burpees
Wednesday
Great work the last two days but we have to slow things down now.
Bench press: 5-5-3-3-2-2-1-1
Between sets practice strict press with an empty or low weight bar. The remainder of time can be used for skills work.
Tuesday
AMRAP 15 min:
4 DL
8 sit-ups
12 KBS
Monday
Skill: Snatch – warmup then 3 hang snatch EMOM for 10 minutes
4 rounds:
30 DUs
20 SDLHP
10 T2B