Monday October 23, 2017
Strength: Jerk progression: Press Push press Push jerk Jerk no dip (split) Split jerk WOD: 8X 10 V ups 10 push ups 20 air squats
Friday October 20, 2017
Strength: Alternating sets of: 4 x 6 press 4 x 6 deadlift WOD: 4X 30 double unders 10 burpees 15 power snatch (75/55)
Thursday October 19, 2017
Strength: 4 front squat + 16 back squat (same as Monday if 1RM back squat is <200, add 5# to Monday if 1RM is >200) No rest between the 20 squats WOD: 16 minute AMRAP 40 calorie assault bike buy in then… AMRAP 4 pull ups 8 handstand push ups 16 box step ups (20/18)
Wednesday October 18, 2017
Strength: Alternating sets of: 4 x 5 per side Suitcase deadlift 4 x 10 per side Kettle bell side bends 4 x 10 per side Russian twists WOD: Partner WOD 8:00 AMRAP While one person is in handstand hold the partner must perform 10 deadlifts (185/125) (must switch each round) **score is total reps of…
Tuesday October 17, 2017
Strength: Clean Progression: Front squat (1/4, ½, full) Clean pull (hip, mid thigh, above knee, below knee) Cleans (tall, 1/4, ½, full) Then 5:00 EMOM 2 Cleans per minute (same weight all reps) WOD: 3X Row 500m 20 wall balls (20/14) 2:00 rest **wall ball set must be completed without the ball touching the floor.…