SUNDAY
WOD:
Sunday Fun Day!
MONDAY
NO 8:30 AM CLASS TODAY.
ALL OTHER CLASSES are scheduled as usual!
WOD:
SKILL
10 minutes of instruction on Pull Ups/Muscle Ups
CONDITIONING
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
TUESDAY
WOD:
STRENGTH
12 minutes to establish a 6RM HBBS
CONDITIONING
EMOM for 7 minutes: 10 Kettlebell Swings (Heaviest possible, American standard)
-Then-
2 minutes ME Wall ball Shots 20/14
WEDNESDAY
WOD:
MOBILITY
Hip and ankle mobility
STRENGTH/CONDITIONING
“The Bear Complex”
5 Rounds of the following sequence (1 round = 7 sequences):
Power Clean
Front Squat
Push Press
Back Squat
Push Press
The athlete must perform the sequence without setting the barbell down. The athlete may rest as much as required during rounds as long as the barbell doesn’t touch the ground. The beginning of each sequence (the power clean) will be touch and go. Rest as needed between rounds. There is no time component to the workout. Work up to max load for final round.
THURSDAY
WOD:
STRENGTH
20 minutes of instruction and drills on Cleans
20 minutes to establish a 1RM Power Clean + Hang Clean
FRIDAY
WOD:
STRENGTH
12 minutes to establish a 4RM Front Squat
Compare to 6 May
CONDITIONING
10 min AMRAP:
5 Deadlifts @ 185/125
Sprint 100 meters
SATURDAY
WOD:
STRENGTH
15 minutes to establish a 3RM Bench Press
CONDITIONING
20 min AMRAP:
Run 400 meters
Max rep Muscleups