SUNDAY
Sunday Fun Day!
MONDAY
STRENGTH:
10 minutes to find a 1 RM Snatch Grip Deadlift
15 minutes to find a 1 RM Snatch
CONDITIONING:
Every 45 seconds for 8 rounds
1 Snatch Grip Deadlift + 1 Snatch @ 90% of 1RM Snatch
TUESDAY
CONDITIONING:
5 Rounds for time of:
30 Double-Unders
20 Burpees
10 Back Squats @ 155/105#
80’ Overhead Walk with 155#/105#
WEDNESDAY
STRENGTH:
“OVERHEAD PARTY”
EMOM Shoulder Press x 2 reps
Men start with 75 pounds and women with 35 pounds
Add 5 pounds each minute until failure
When you cannot complete the Shoulder Presses move on to Push Press x 2 reps
When you cannot complete the Push Presses move on to Push Jerk x 2 reps
When you cannot complete the Push Jerks move on to Split Jerks x 2 reps
THURSDAY
STRENGTH/CONDITIONING:
EMOM 27 min
1st min: 175m/125m Row
2nd min: 1 Turkish Getup with each arm, heavy
3rd min: 1 Stone to Shoulder, heavy
FRIDAY
Partner WOD
AMRAP 20 min
5 Rope Climbs
over the wall
30 Front Squats @ 95#/65#
over the wall
Only one athlete works at a time — you may partition the work however you want between each partner. Both athletes must go over the wall between movements.
SATURDAY
6x Obstacle Course Sprints
*Coach will design a short obstacle course (60 seconds to complete) with input from the class. Each athlete will run a timed trial. The last place athlete each round gets to change the course by replacing an obstacle of his/her choice.