Monday 

 

RP Nutrition = Light

 

Strength 

 

Spend 20 minutes establishing a 1 rep max Front squat. Record your number. 

 

WOD

10 min AMRAP

10 alternating front rack lunges from the ground  (115/75)

10 handstand push-ups

10 V-Ups Holding a Plate (25lb men/10lb women) 

 

'LITE'

Strength - 5x5 goblet or front squat. Choose weight and stay consistent with perfect form. 

 

WOD

10 min AMRAP

20 alternating bodyweight lunges

10 box dips

20 abmat sit-ups 

 

Tuesday 

 

RP Nutrition = Light 

 

Partner WOD 

 

20 min AMRAP

 

Teams of 2

 

Partner A: 250m row

Partner B: AMRAP DUs 

Switch when 250m row is done 

 

Partner A : 250m row 

Partner B: Burpees 

Switch 

 

Partner A : 250m row

Partner B: hang squat clean (95/65)

Switch 

 

Partner A : 250m row 

Partner B: Kettle bell swing (53/35)

Switch 

 

Partner A: 250m row 

Partner B: Push press (95/65)

 

Rest 2 minutes 

 

3 minute AMRAP partner Muscle ups or 2 pull-ups + 2 dips = 1 Muscle up 

 

Score is total reps minus the rowing 

 

"Lite" scales

200m row - single unders - modified burpees - front squat - KB swings - push press 

 

 

Wednesday 

 

RP Nutrition = moderate 

 

Back Squat 

1x8 @ 70%

1x6 @ 75%

1x4 @ 80%

 

Front Squat 

3x5 @ 75 %

 

WOD

 

7 min AMRAP 

10 Wall Balls 

30 Double Unders 

 

Rest 2 minutes 

 

EMOTM x 5 minutes 5-10 chest to bar pull-ups 

 

Goal is Unbroken sets 

 

"Lite"

5x5 back squat ascending weight 

5x5 goblet or front squat 

 

WOD scales

Wall balls 

Single unders 

Banded pull-ups or ring rows 

 

Thursday 

 

RP Nutrition = Light

 

WOD

4 minute AMRAP

Shoulder to Overhead 185/125

Box jump 

3-3-6-6-9-9, etc.  

 

Rest 2 minutes 

 

4 minute AMRAP  

Shoulder to over head (155/105)

Box jump 

3-3-6-6-9-9, etc.

 

Rest 2 minutes 

4 minute AMRAP 

Shoulder to over head (135/95)

Box jump 

3-3-6-6-9-9, etc. 

 

Rest 2 minutes 

 

Max unbroken thrusters 135/95

 

"Lite" Scales

 

Push press at same weight across all sets 

Box step ups

Max unbroken wall balls vs. thrusters 

 

Friday 

 

Rest Day 

RP Nutrition = Rest Day 

 

Saturday

 

RP Nutrition = light 

 

Mock OLY meet 

 

Spend 20minutes establishing 

1 rep max snatch 

 

Rest 5 minutes 

 

Spend 20minutes establishing

1 rep max clean and jerk 

 

"Lite"

20 minutes of snatch technique work with a coach

20 minutes of clean and jerk technique work with a coach 

 

Sunday 

 

RP Nutrition = Light

 

Open WOD 13.1

17 minutes AMRAP 

 

40 Burpees

75 /45 pound Snatch, 30 reps

30 Burpees

135 /75 pound Snatch, 30 reps

20 Burpees

165 / 100 pound Snatch, 30 reps

10 burpees

210/120 pound Snatch, as many reps as possible

 

"Lite"

12 min AMRAP

20 modified burpees

20 KB swings 

Row 250 meters 

 

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