SUNDAY
Sunday Fun Day!
MONDAY
Run 5K
TUESDAY
Snatch
Week 10
Snatch Pull + Snatch
2 x [1+1] @ 70%, 2 x [1+1] @ 75%, [1+1] @ 80%, [1+1] @ 85%, [1+1] @ 80%
Snatch Balance
2 @ 70%, 2 @ 75%, 2 x 2 @ 80%
WEDNESDAY
Partner WOD
AMRAP 18 min:
Partner 1 – Row 200m
Partner 2: AMRAP Barbell work @ 135/85#
Barbell work changes every 6 minutes:
Go!-5:59: Power Snatch
6:00-11:59: Power Clean
12:00-18:00: Deadlift
*Switch roles every 200m.. Score is total reps of barbell work.
THURSDAY
“Squat Triple Threat”
-12 min to find a 1RM Back Squat
-12 min to find a 1RM Front Squat
-12 min to find a 1RM Overhead Squat
Scored by total load
FRIDAY
10 minutes coaching and practice on Bar Muscle Ups
Conditioning:
AMRAP 5 min:
2 Bar Muscle-ups
4 Handstand Push Ups
6 Burpees
-then immediately begin-
-12 minutes to find a 2RM Shoulder Press-
-then immediately begin-
AMRAP 5 min:
2 Bar Muscle Ups
4 HSPU
6 Burpees
SATURDAY
Strongman Saturday
“Log Biathlon 2.0”
For 30 min:
Form teams of 4 athletes. Each team will break into two groups: A & B.
Group A: Each athlete rows 20/15 calories
Group B: Perform as many 200m log carries as possible
* When all Group A athletes have completed their rowing, they may swap with Group B wherever they find group B on the 200m course. Score is total distance of log carries completed by the team within the 30 minutes. Teams will be assigned logs by ability.
* Athletes must move between the rower and log using a human wheelbarrow. Wheels and axles will be provided.