Weightlifting Wednesday 5-20

Strength

Snatch

3-3-3-2-2-2

(Working off percentages)
Beginner

OHS/ Front Squat

3-3-3-3-3
Weightlifting 

Front Squat

3-3-3-3-3

Clean pulls

2-2-2-2
WOD 

500m Row, then

3 rounds of…

18 WB (20/14)

12 DL (185/135)

 

 

Tuesday 5-19

Group Warm-up

skill 

Gymnastic work

Pistol progressions/ handstand work
WOD

18-15-12-9-6

Pull-ups

KBS (62/35)

DU’s

   

Motivational Monday 5-18

Strength

EMOM 10:00min

3 S2OH- increase weight every 2min. Work to heaviest set for last 2 min. 
WOD

Run 400m, then

Complete 30 Front Squats (135/95) and 30 Ring dips in any order.

Then, Run 400m to finish. 
Cashout- ME- T2B 1 set until failure. 

  

Friday 5-15

Strength

Back Squat 

5-5-5-5-5-5

(Rope climb after each set/ broad jump measure)

WOD 8:00min AMRAP 

7 clean and jerks (135/95)

100m MB Run (20/14)
Cashout– practice handstands

 
 

Thursday 5-14

Strength/ Skill

EMOM 7:00min

Pull-ups 20 secs work/ 40 sec recovery

WOD

3 Rounds

1 minute of DU’s

1 minute of WBSU’s

1 minute Box Jumps

1 minute HRPU’s

1 minute rest 

   
 

Weightlifting Wednesday 5-13

Strength

Clean Complex

1 Power Clean+ 2 hang cleans

Weightlifting

2 Push Press + 1 Split jerk (5 sets)

Muscle Snatches

3-3-2-2-2

WOD 

3RFT

15 KBS 

12 Ring Rows

8 Burpees

 
 

 

Tank top Teambuilding Tuesday 5-12

Warm-up

Group/team building
Strength

Bench

20-20-20 

(5 burpees for every rep not completed) score= total volume
WOD 

17:00min Time cap 

10 WB

100m run

20 WB

200m run

30 WB

200m run

40 WB

400m run

50 WB

400m run

Cashout- 4×3 weighted ring dips

  

Motivational Monday 5-11

Strength

OHS

3-3-3-3-3-3

20 min time cap

WOD 8:00min AMRAP 

5 Power Snatches (115/75)

8 C2B
Cashout– 1min max box jumps