MONDAY

 

Front Squat 5 x 5 (add 5lbs to last week OR if you missed a set of 5 try the same weight and GET 5!)

 

WOD 

6 Rounds For Time 

4 x Hang Power Clean (175/95)

4 x Push Press 

 

TUESDAY 

 

Super Set x 3 

A. Bench Press 10 x Close Grip , 10 x Conventional Grip , 10 x Wide Grip (95-135/55-85)

B. Banded Rows x 20 (red or blue) 

"Nancy"

5 Rounds For Time

Run 400m

15 x Overhead Squats (95/65)

 

WEDNESDAY 

 

Back Squat 3 - 3 - 2 - 2 - 1 - 1 - 1 (work up to a heavy single for the day {around 90%+})

 

WOD 

10 min AMRAP 

10 x Snatch (115/75)

10 x Alternating Box Step Ups

 

THURSDAY 

 

Snatch Grip Deadlift w/ a Pause at the Knee! 5 x 5 (use same weight as last week or add up to 10lbs)

 

WOD 

For Total Time 

8 Rounds 

1 x Clean (155/85)

4 x Alternating Lunges 

1 x Front Squat

THEN 

75 Ring Dips Or Close Grip Hand Release Push-Ups

THEN 

100 AbMat Sit-Ups

 

FRIDAY 

 

OPEN GYM ACCESSORY WORK

Scotts Press 3 x 5 

Burgener Warm-Up w/ empty barbell

Snatch Balance 5 x 5

 

SATURDAY

 

Push Press 4 x 12

 

WOD 

20min Every Minute on the Minute

3 x Clean Grip Deadlift (185/105)

4 x Chest to Bar Pull-Ups or Ring Rows w/ a momentary pause at the top 

 

SUNDAY 

 

Partner WOD

14 min AMRAP

10 x Russian Kettlebell Swings (53/35) 

10 x Toes to Bar or V-Ups or Tuck Crunches

30 x Double Unders or Singles

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