Monday 05/15/17 

Strength:
High Hang Snatch 5x2 at 75% 1RM
Front Squat 3x3 at 85% 1RM
Stiff Legged Deadlift 3x8 at 75% 1RM

WOD: 5 rounds for time of:
Run, 200 m
21 Russian Kettlebell Swings, 53/35 lbs
15 Kb Goblet Lunges 53/35 lbs
9 Handstand Push-ups

Tuesday - 05/16/17

WOD: Tabata This!
Tabata Row (calories)
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
 

Wednesday - 05/17/17

Strength:
Halting Clean 5x2 at 90% 1RM. Execute a 3 second pause at the knee. 
Back Squat : 4x8 at 80% 1RM
Push Jerk 5x2 at 80% 1RM

WOD: For 4 cycles:
AMRAP in 3 mins of:
6 Power Cleans, 135/95 lbs
12 Burpee Box Jumps, 24/20 in

Rest 1 min between each cycle.
For each cycle continue the AMRAP.

Thursday - 05/18/17

WOD: 30-20-10 reps, for time of:
Dumbbell Thruster, 35/20 lbs
Toes-to-bar

Friday - 05/19/17

Snatch : 5x2 at 85% 1RM
2 Front Squats + 1 Split Jerk 4x1 at 90% 1RM
*Work at 90% of your 1RM Clean & Jerk. Complete 2 Front Squats + 1 Jerk per set.
Deficit Deadlift 4x5 at 65% 1RM
*Work at 65% of your 1RM Deadlift. Keep the weight consistent across the work sets

WOD: 3 rounds for time of:
Row, 500 m
Sled Pull, 135/95 lbs, 100 m
Run, 100 m

Saturday - 05/20/17

WOD: 5 rounds for time of:
Farmers Carry, 53/35 lbs, 100 m
30 Double Unders
20 Wall Balls, 20/14 lbs, 10/9 ft
10 Pull-ups
Rest 1 min

Sunday - 05/21/17


Open Gym 11-1PM