Tabata Thursday 8-6

/in /by

Skill

Pull-ups

EMOM 7:00min

20sec work/ 40 sec rest

WOD

Tabata format 8 rounds of 20secs of work/ 10 secs rest for each EX 

 Cal Row

Sit-ups

DU’s

HRPU’s

Weightlifting Wednesday 8-5

/in /by

Strength

Cleans

3-3-3-3-3 

Warmup-65%-80%-85%-90%

Weightlifting 

Snatch Complex 5sets

2HSHP+ Snatch+ 2OHS

Bent rows

3-3-3-3

Weighted pull ups

3-3-3-3

WOD 

EMOM 12:00min

Odd- 3 OHS (135/95)

Even- ME KBS (62/35)

Measure= total KBS 

  

Tank Top Tuesday 8-4

/in /by

Strength

Bench

5-5-2-2-2-2…

WOD 11:00min 

Run 200m

7 Ring Dips

15 S2OH (95/65)

    

  

Motivational Monday 8-3

/in /by

Strength

Back Squats

8-8-5-5-3-3

WOD 

5 RFT

7 Hang Power Cleans (155/95)

16 OH walking Plate Lunges (45/25)

7 T2B

Cashout– row 40 cal for time