MONDAY 

Back Squat - 70% of your ACTUAL 1 Rep Max x 4, 80% x 2, 90% x 1 - 1 - 1

WOD 

8 Cycles For Time 

1 High hang Snatch + 1 Low hang Snatch + 3 Overhead Squats  (135/75) + 10 Hand Release Push Ups

TUESDAY 

Endurance WOD 

Bulgarian Split Squats 4 x 8 Each Leg 

1 x Super Set 

Bent Arm Barbell Pull-Over (5seconds Down/5seconds Up) + Yates Row (5seconds Up/5seconds Down) Tie or beat last weeks rep count by 1 for each set!

WEDNESDAY 

Bench Press - 70% of your ACTUAL 1 Rep Max x 4, 80% x 2, 90% x 1 - 1 - 1

WOD 

6min AMRAP

2 x Chest To Bar Pull-Ups 

2 x Hang Clean Thrusters (135/75)

4 x C2B Pull-Ups 

4 x Hang Clean Thrusters

6 x C2B Pull-Ups

6 x HCT

ETC...

THURSDAY 

Deadlift - 70% of your ACTUAL 1 Rep Max x 4, 80% x 2, 90% x 1 - 1 - 1

WOD 

7 Rounds For Time

7 x Front Squats (155/95)

7 x Hand Stand Push-Ups

FRIDAY 

Open Gym

5 x 10 @ 60% of the lift you most want to improve.

5 Super Sets 

10 x Bent Barbell Rows + 10 x Romanian Deadlifts 

SATURDAY 

Shoulder Press - 70% of your ACTUAL 1 Rep Max x 4, 80% x 2, 90% x 1 - 1 - 1

For Time 

20 x Strict Press (95/55)

15 Pull-Ups

20 x Push Press (95/55)

15 Pull-Ups

20 x Push Jerk (95/55)

15 Pull-Ups

SUNDAY 

One Partner Works at a Time - 
For Time 

200 Double Unders or Singles

100 Calorie Row

50 Box Step-Ups Holding a Plate in Each Hand (45b plate for Men/25lb Plate for Women)

 

 

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