Monday 4-1-19

Strength

“Heavy Grace”

30 Clean and Jerks (205/145)

7min Time cap

WOD

For time

Row 1000m then,

3 Rounds of…

25 Pull-ups

50 Pushups

75 Air Squats

Monday 4-1-19

Strength

“Heavy Grace”

30 Clean and Jerks (205/145)

7min Time cap

WOD

For time

Row 1000m then,

3 Rounds of…

25 Pull-ups

50 Pushups

75 Air Squats

Friday 3-29-19

Strength

DL

5-5-5-5-5

WOD

For Time

6 Rounds of…

2 Squat Cleans (185/125)

4 C2B

5 T2B

7 Burpees

Thursday 3-28-19

Strength

Bench Press

8-5-2-2-2

Get a Heavy 2 set.

WOD

4RFT

15 Push Press (135/95)

100m Farmers carry (50/35)

NO JERKS!

Cashout- 3×12 band tricep Ext.

Wednesday

Strength

Back Squat

20-20-20

Work to the heaviest set u think u can do!

WOD

3 Rounds of

1min OHS (135/95)

1 min pull-ups

1 min of sit-ups

1 min Burpees

1 min rest

Measure= Total Reps

Tuesday 3-26-19

Warm-up

Agility Drills

Skill

400m Run x 4

Rest 1min after every run

WOD

9min AMRAP

7 Clean and Jerks (135/95)

9 Box Jump overs (24/20)

Cashout– 20 Pull-ups

Monday 3-25-19

Strength

Squat Snatch

3-3-3-3-3

WOD

2RFT

50 WB (20/14) height (10’/9′)

40 DU’s

30 KBS (62/35)

20 T2B

RX+ 1 Squat Clean after each set (205/145)

20min Time cap

Thursday 3-21-19

Skill

Row 1000m for Time

WOD

15min AMRAP

15 Box Jumps (24/20)

25 Russian KBS (53/25)

10 Burpees to plate

1 Rope Climb