Mobility Monday 7-27
Strength
Cleans
5@ Warm Up, 5@ 65%, 5@ 75%, 5@ 80, 5+ 85%
WOD
7RFT
26 WBSU’s (20/14)
7 C2B
9 Thrusters (95/65)
15:00min time cap
Cashout– 36 walking OH Lunges
Functional Friday 7-24
Strength
Squats
5-5-5-5-5-5
WOD 9:00min AMRAP
20 DU’s
15 Ring Rows
15 Air Squats
Cashout
Row 500m for time
Team work Thursday 7-23
Strength
Bench
3-3-3-3-3
Partner WOD
Row 800m/ jump rope
40 S2OH (115/75)/ planks
40 Partner Box Jump overs
40 Burpee slam balls
40 WB/ wall sit
400m partner Keg run
Weightlifting Wednesday 7-22
Group Warm up
Strength
EMOM 10:00 (Every 2min add weight)
2 Cleans (1 power + 1 squat clean)
Weightlifting
Snatch grip press + OHS
2/1,2/1,2/1,2/1,2/1
Snatch pulls
3-3-3-3-3
WOD
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
Tank top Tuesday 7-21
Warm up
Muscle up progressions
Strength
DL
3-3-3-3-3
WOD
18-15-12-9-6
Power Snatches (95/65)
WBSU’s (20/14)
Mobility Monday 7-20
Mobility- Front Rack position
Strength
Push Press 3-3-3, Push Jerk 2-2-2, Jerk balance 1-1-1
WOD
4RFT
Run 400m
10 Dips
7 Front Squats (165/105)
Cashout
Pull-ups ME reps in 1 min
Functional Friday 7-17
Skill
Weighted pull-ups, or strict pull-ups, or negative pull-ups, or ring rows (base it on your ability)
5-5-5-5-5
WOD
15-12-9-6-3
Hang Power Cleans (135/95)
Split Jumps (scale= air squats)
Cashout– 20 ring rows (parallel body position)
Thursday 7-16
Strength
Bench
5-5-5-5-5-5
Perform ME of L pull ups between each set
WOD
Row 750m then,
7 Rounds of,
6 T2B
8 Box Jumps
Weightlifting Wednesday 7-15
Strength
Clean + Jerk
1-1-1-1-1…
*25min time cap
WOD
8:00min AMRAP
7 OHS (115/75)
25 DU’s
Weightlifting
Power Snatch + Snatch balance + OHS
5 sets
Weighted dips
3-3-3-3-3
Gymnastic Tuesday 7-14
Skill– HSPU’s
EMOM- 8:00min
5 HSPU’s (scaling will be made available)
WOD 5RFT
7 C2B
10 DL (185/115)
100m SB run
Cashout- 50 Bicep curls
