SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
12 minutes to find a 5RM bench press
Lynne:
5 rounds for max reps bench press @ BW/75% BW
Strict Pull-ups
*Lynne is not a timed workout.
Athletes will perform pull-ups immediately after finishing each set of bench press,and then rest as needed before the next set.
TUESDAY
WOD:
CONDITIONING:
5 rounds:
14 lateral box jumps (20/18″)
7 hang power cleans @ 175/120
200m run
Rest 2 minutes
WEDNESDAY
WOD:
STRENGTH:
12 minutes to find a 6RM back squat
-then-
EMOM 6 min: 2 back squats at 6RM load
CONDITIONING:
6 min AMRAP:
3 toes to bar
3 hand release push-ups
6 toes to bar
6 hand release push-ups
…continue increasing by 3 reps until the 6 minutes is up
THURSDAY
WOD:
MOBILITY:
12 minutes of shoulder and ankle mobility
CONDITIONING:
12 min AMRAP:
15 wall ball shots (20/14)
10 kettlebell snatches (53/35)
5 kettlebell overhead squats (same kettlebell)
* For kettlebell movements use right arm for round 1, left arm for round 2, etc…
FRIDAY
WOD:
STRENGTH:
Clean and Jerk 1-1-1-1-1-1-1
-then-
4×3 clean pulls with heaviest clean and jerk load
SATURDAY
WOD:
SKILL:
15 minute practice on inverted hang and nose to wall handstand hold
STRENGTH/SKILL:
5 rounds, NOT for time:
3 front squats (heavy)
2 inverted hangs, lowering slowly
30 second nose to wall handstand hold