SUNDAY
Sunday Fun Day!
3 pm surprise WOD
MONDAY
Push Press
Week 6
15 minutes to find a 3 RM Push Press
-then-
EMOM 5
3 Push Press @ 85% of 3 RM
-then-
Back Squat
3 sets by 5 reps
*If you trained Back Squat with us last Monday, try to meet or exceed your top weight from that workout for all sets
TUESDAY
12 minutes to find a 2 RM Clean
-then-
EMOM 8
2 Cleans @ 90% of 2 RM found today
-then-
AMRAP 5
2 Cleans @ -15/-10# of EMOM load
5 Bar Facing Burpees
WEDNESDAY
“Michael”
3 rounds for time:
800 m Run
50 Hip Extensions
50 Situps
*28 minute cut off
-then-
10 minutes of hip mobility drills
THURSDAY
12 minutes to find a 3 RM Push Jerk
-then-
“DT”
5 Rounds for time
12 Deadlifts @ 155/105#
9 Hang Power Cleans @155#/105#
6 Push Jerk @ 155#/105#
*20 minute cut off
FRIDAY
“Fight Gone Bad”
3 Rounds
1 minute ME Wall Ball Shots (20#/14#)
1 minutes ME Sumo Deadlift High Pull @ 75#/55#
1 minute ME Box Jumps @ 20″/20″
1 minute ME Push Press @ 75#/55#
1 minute ME Row for calories
1 minute rest
*Score is total reps
SATURDAY
4 rounds for load, not time
3 Pause Front Squats (3 sec each)@ heavy
5 Tire Flips @ heavy
10 Bulgarian Split Squats (5 each leg) @ 70#/53# each hand
10 Lateral Jumps (5 each side) @ 24″/20″