Monday

RP= Light

Strength
Let's put our 1 rep max oly to work!
EMOTM x 8 minutes
clean + jerk x2@ 75% (does not have to be touch n go )
Increase to 80 % minutes 5-8 if you're feeling good, have good form and no fails!

WOD
"Baby Chief"
 AMRAP for 3 minutes of:

3 Power cleans (135/95)
6 Push-ups
9 Air Squats

Rest 1 minute and repeat for 3 cycles
Try to stay consistent through out all 3 cycles! Don't let your first and last round be a major different than your middle rounds!

"Lite"
Strength
EMOTM for 8 mins
2 hang cleans + 1 jerk (coach helps pick weight)

Lite WOD
"Baby Chief" Format
5 med ball cleans
7 box dips
9 air squats

Tuesday

RP - Light

EMOTM x 20 min
1- 30 seconds max cal row
2- 10 jerks (155/105)
3- 30 seconds max burpees
4- 10 chest to bar pull-ups

"Lite"
EMOTM x 16 min
1 - 30 seconds row
2 - 8 push press
3 - 8 modified burpees
4 - 10 ring rows or banded pullups

Wednesday

RP - moderate

Back Squat
1x8 @ 75%
1x6 @ 75%
1x6 @ 80%

Front Squat
3x5 @ 75 %

WOD - For time
100 Double unders, then
22-16-10
HSPUs
Pistols (alternating 1:1)
Kettle bell swings (53/35)
Then, 100 double unders

"Lite"
5x5 goblet or back squat
3x5 front squat

WOD
100 jump rope
22-16-10
Pushups
Lunges (2 for 1)
KB swings
100 jump rope

Thursday

RP - Light

Let's put our 1 rep max oly to work!
EMOTM x 8 min
1 power snatch + 1 squat snatch + 2 over head squat @ 70%
Increase to 80 % minutes 5-8 if you're feeling good, have good form and no fails!

WOD
Power Snatch (155/105)
Burpee box over
Muscle up (2 pull-ups + 2 dips)
1-1-1, 2-2-2, 3-3-3, etc.
5 minute AMRAP
REST 2 minutes and go back down the ladder starting from your last rep
FOR TIME

"Lite"
PVC / training bar snatch
Modified burpee into box jump or step up
Ring rows
2-2-2, 4-4-4, 6-6-6, etc.
5 minute AMRAP
REST 2 minutes and go back down the ladder starting from your last rep
FOR TIME

Friday

RP - rest
Rest/mobilize /skill work

Saturday

RP - Light

WOD
Open WOD 15.1/15.1A

9 min AMRAP

15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Followed immediately by

max clean and jerk

6-minute time cap

(Total time = 15min)

2 scores Amrap and clean and jerk

"Lite"
9 min AMRAP

15 ab mat sit-ups
10 medball deadlifts
5 PVC or training bar snatches

Followed immediately by
3 min AMRAP of wall balls


Sunday

RP - light

In Teams of 2, partners alternate each movement, follow the leader style

10 minute AMRAP:

“Team Cindy”

5 chest to bar Pullups
10 Pushups
15 Air Squats

….rest 2 minutes, then…

"Team double Jackie"
1000m Row (split every 500m)
50 Thrusters (45/35) (split every 25)
30 Pullups (split every 15)
2 rounds for time

…rest 1 minute then…

max unbroken double unders ( both teammates work at the same time. If you trip in the first 10 reps, reset.)

"Lite"

Scales - ring rows, single unders
 

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