Monday - 06/13/16

Strength - 
Push Press + Push Jerk + Split Jerk 1x4 at 60% 1RM
Push Press + Push Jerk + Split Jerk 1x4 at 70% 1RM
Push Press + Push Jerk + Split Jerk 1x4 at 75% 1RM
Push Press + Push Jerk + Split Jerk 1x4 at 80% 1RM

Front Squat 1x4 at 60% 1RM
Front Squat 1x4 at 70% 1RM
Front Squat 1x4 at 75% 1RM
Front Squat 1x4 at 85% 1RM
Front Squat 1x4 at 60% 1RM

WOD Benchmark - Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
 

 

Tuesday - 06/14/16

Strength - 
Clean Pull + Power Clean + Hang Squat Clean 6x1 at 70% 1RM
Power Clean & Push Jerk 6x1 at 70% 1RM
Clean Grip Deadlift 1x5 at 103% 1RM
Clean Grip Deadlift 1x5 at 108% 1RM
Clean Grip Deadlift 1x3 at 112% 1RM (based off clean 1RM not DL)

WOD - 
5 rounds for time of:
5 Clean & Jerks, 185/125 lbs
5 Burpee Box Jumps

Wednesday - 06/15/16

Strength
Snatch Balance 1x3 at 70% 1RM
Snatch Balance 1x3 at 80% 1RM
Snatch Balance 1x3 at 85% 1RM
Snatch Pull + Snatch Hang High Pull + Squat Snatch 6x1 at 70% 1RM
Back Squat 1x4 at 60% 1RM
Back Squat 1x4 at 70% 1RM
Back Squat 1x4 at 80% 1RM
Back Squat 1x4 at 85% 1RM

WOD
AMRAP in14 mins of:
10 Lateral Burpee (Over Barbell)s
10 Power Cleans, 115/75 lbs
20 Toes-to-bars
10 Power Snatches, 115/75 lbs
10 Lateral Burpee (Over Barbell)s

Thursday - 06/16/16

Skill: Every 1 min for 8 mins alternate between
15 Hollow Rocks
3 Strict Deficit Handstand Push-ups + 5 Kipping Deficit Handstand Push-ups

WOD
For time:
10 Bear Complexes, 115/75 lbs
Run, 400 m
8 Bear Complexes, 115/75 lbs
Run, 400 m
6 Bear Complexes, 115/75 lbs
Run, 400 m
4 Bear Complexes, 115/75 lbs
Run, 400 m
2 Bear Complexes, 115/75 lbs

Friday -  06/17/16

Strength
Bench Press 1x5 at 60% 1RM
Bench Press 1x4 at 70% 1RM
Bench Press 1x3 at 80% 1RM
Bench Press 1x2 at 85% 1RM

WOD AMRAP in 10 minutes of:
20 Medicine Ball Sit-ups
20 Wall Ball

Saturday -  06/18/16

Pulse Pride-Orlando Partner WOD
50 Box Jumps Partner holds bottom of air squat on wall with wght plate on knees
50 pull-ups partner does rig holds
50 Kettlebell swings. Partner does plank holds
50 Alt lunges. Partner does wt plate hold OH 45/25#
50 Sit ups with md ball with partner
50 Push press 45/ 35 pounds
50 HSPU's (push ups) 
50 Wall ball shots, partner style
50 Burpees each in sync
50 Partner DL 225/155#

Sunday -  06/19/16
 

ROM WOD -  Open Gym