SUNDAY
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
*Goal is to increase your load for every one of the 15 total sets.
TUESDAY
WOD:
STRENGTH:
12 min to find a 3RM High Hang Snatch
CONDITIONING:
7 rounds for time:
Row 250m
3 Muscle Ups
WEDNESDAY
WOD:
STRENGTH:
E3MOM 15 min (6 sets)
3 Back Squats @ weight you most recently did for double
CONDITIONING:
10 min AMRAP:
10 Box Jumps
15 Toes to Bar
20 Kettlebell Swings @ 53/35 lb
THURSDAY
WOD:
“Holbrook”
10 rounds for time:
5 Thrusters @ 115/80 lb
10 Pullups
100m Sprint
rest 1 minute
FRIDAY
WOD:
STRENGTH:
12 min to work up to 1×2 Deadlift @ 90%
-then-
E2MOM 8 min (5 sets) 3 speed Deadlifts @ 70%
SKILL:
15 min to find a max height Box Jump and max distance Broad Jump
*Must alternate movements each attempt.
SATURDAY
WOD:
STRENGTH/CONDITIONING:
Partner WOD
10 rounds with a 3 min clock:
Row 500/400m
AMRAP Front Squat @ 185/125
*P1 completes a 3 min round while P2 rests. Then P2 completes a 3 min round while P1 rests. At end, each partner will have performed 5 rounds. Score is total front squats. Racks may be used.