SUNDAY
Sunday Fun Day!
MONDAY
STRENGTH/CONDITIONING:
3 RFT:
15 Double KB Cleans 1.5/1.0 pood
12 Double KB Front Squats 1.5/ 1.0 pood
9 Double KB Push Press 1.5/ 1.0 pood
TUESDAY
STRENGTH:
15 minutes to find a 1RM
High Hang Snatch + Hang Snatch + Snatch
CONDITIONING:
EMOM 10:
2 High Hang Snatches at 80% of complex
WEDNESDAY
STRENGTH:
12 minutes to find a 3 RM Push Press
CONDITIONING:
“Michael”
3 RFT
800m Run
50 Hip Extensions
50 Sit-Ups
Rx+ = 30 GHD Sit-Ups instead of 50 Sit-Ups
THURSDAY
STRENGTH:
EMOM 24
1st min: 2 Front Squats @ heavy
2nd min: 1 Stone to Shoulder @ heavy
3rd min: 10 Pull-Ups (strict, wide grip, prone grip)
*Athletes must use a larger diameter bar for Pull-Ups than they usually use.*
Rx+ = take Front Squat from the ground
FRIDAY
STRENGTH:
7 x 100’ Front Rack Carry with a crushing load
CONDITIONING:
AMRAP 15 min
Partner WOD
Partner 1: 100m Farmer’s Carry with 53/35# each hand
Partner 2: ME Row for calories
*Swap roles every time the Farmer’s Carry is complete. Scored by total team calories.
SATURDAY
HANDSTAND PUSH-UP CLINIC AT 9:30 AM
THEN: OPEN GYM