MONDAY

Bench Press 70% x 3, 80% x 3, 90% x Max Reps (3 Rep Minimum)

W.O.D. 

Time Each Round
Min 0-2:
Row 27 calories
27 x Thrusters (95/65)
REST 1 MINUTE
MIn 3-5:
Row 21 calories
21 x Thrusters
REST 1 MINUTE
Min 6-8:
Row 15 cals
15 x Thrusters
REST 1 MINUTE
Min 9+:
Row 9 cals
9 x Thrusters

TUESDAY 

EMOTM x 10

Even - 30 second hollow hold

Odd - 3 x wall walks

W.O.D.

With a PARTNER

2 Rounds For Time

12 x Burpees

12 x Thrusters (115/75)

12 x Burps

12 x Power Snatches

12 x Burpees

12 x Push Presses

12 x Burpees

12 x Hang Cleans

12 x Burpees

12 x Front Squats

WEDNESDAY 

Back Squat  70% x 3, 80% x 3, 90% x Max Reps (3 Rep Minimum)

W.O.D. 

5 Rounds For Time

10 x Back Squat (205/155)

Run 400m

THURSDAY

Deadlift 70% x 3, 80% x 3, 90% x Max Reps (3 Rep Minimum)

W.O.D.

For Time

50 x Strict Pull-Ups

100 x Hand Release Push-Ups

FRIDAY 

OPEN GYM - REST DAY 

SATURDAY 

"Holleyman"

30 Rounds For Time

5 x Wall Ball Shots (20/14)

3 x Hand Stand Push-Ups or Push-Ups

1 x Power Clean (225/155)

SUNDAY 

Strict Press 70% x 3, 80% x 3, 90% x Max Reps (3 Rep Minimum)

EMOTM for 11 Min - Perform the following Barbell Complex - 

1 x Deadlift / 1 x Hang Clean / 1 x Front Squat 

ADD WEIGHT at Minute 5, Min 8, Min 10

 

Comment