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
Friday May 8th
Strength
DL
3-3-3-3-3-3
WOD
6:00min AMRAP
8 Front Squats (115/75)
8 T2B
Rest 2min, then
6:00min AMRAP
10 S2OH (115/75)
10 Ring Rows
Cash out– 30 Back Extensions/ GHD
Thursday May 7th
Skill
Work on DU’s & Pull-ups
Goal-100 DU’s unbroken
Goal- work on Kip or butterfly
WOD 5RFT
12 Hang Power Clean (155/95)
6 Burpees over Bar
25 DU’s
Cashout-400m run for time
Cinco De Mayo
Strength
20min to find 1RM Clean
WOD
10-9-8-7-6-5-4-3-2-1
DL (225/135)
Pull-ups
Monday May 4th
Strength
Back Squat (pause at bottom)
7-7-7-7-7
Start @ 50% of 1RM, go up every set to not greater than 75%
WOD
6RFT
7 S2OH (155/95)
12 Slam Balls (20/10)
200m run
Cashout– 4×8 Ring Dips
Saturday May 2nd
Box will be closed Saturday May 2nd
