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Saturday –
A. Clean and Jerk;
3x Power Clean + 3x Front Squat + 3x Push Jerk;
One set every 2:30 for 12:30 - working up to a tough
+ unbroken set of this complex.
B. For time;
200m Run
60x Wall Ball
50x CtB Pull Ups
400m Run
40x Wall Ball
30x CtB Pull Ups
800m Run
20x Wall Ball
10x CtB Pull Ups
Friday –
A. 3 Sets for Skill development
A1. HSPU; AMRAP
A2. Hollow Rock x15
A3. Snatch warm up tech x5
B. OPEN 13.1
17 min time cap
40 burpees, 30 snatches (75/45 lbs)
30 burpees, 30 snatches (135/75 lbs)
20 burpees, 30 snatches (165/100 lbs)
10 burpees, AMRAP snatches (210/120 lbs)
C. Back Squat [optional]
Back Squat 2x10
Thursday –
A; 3 Sets for quality
A1. Rear foot elevated split squat x6-8 each leg
A2. Dragonfly x5; slow & controlled
A3. Turkish Get up x3 each arm
B. 25 min AMRAP;
Run 400m
30x Sit Ups
20x Walking Lunges
10x KB Hang Clean [5x each arm]
250m Row
rest 30 sec after each round is complete
Wednesday –
A. Deadlift
One set every 2 min for 10 min;
10x50
8x60
6x70
6x75
4-6x75-80%
B. Classic CF/Open Tester
Open WOD 14.4;
14 min amrap
60 Cal Row
50x Wall Ball
40x Toes to Bar
30x Power Clean 135/95#
20x Muscle Ups
Tuesday –
A. 7 Sets
3x Front Squat + 1x Split jerk;
One set every 2 min for 14 min;
work up in weight
B. 2 min AMRAP; rest 2 min;
remaining time is max rep double unders
1. 30x Thruster 45/33
remaining time max rep double unders
rest 2 min
2. 20x Thruster 95/65#
remaining time max rep double unders
rest 2 min
3. 10x Thruster 135/95#
remaining time max rep double unders
rest 2 min
4. 5x Thruster 185/125
remaining time max rep double unders
rest 2 min
Monday –
A. 10 min Alt EMOM
A1.
3 position Power Clean x2 sets;
high hang, below knee, floor +
high hang, below knee, floor
working up to a moderate set.
A2. Muscle Up Transitional Work
x5; for skill based work.
B. EMOM 18
1. KB Swings x12-15 @tough/unbroken weight
2. Ring Dips or Push Ups; 12-15
3. CtB Pull Ups; 12-15
Consistent Number across all sets