Monday June 6, 2016
Strength: Front Squat 6×2 (80% of 1RM) Push Press 4×4 (90% of 1RM) WOD: Jackie 1000m row 50 thrusters (45/25) 30 pull ups ***30 burpee penalty if you drop an empty barbell
Friday June 3, 2016
Strength: Snatch Progression to warm up then 4×4 snatch WOD: 8 minute AMRAP 10 jumping lunges (5 per side) 5 snatch (95/65)
Thursday June 2, 2016
Strength: Back Squat 4×4 (90% of 1RM) Press 6×2 (80% of 1RM 12 minute EMOM (1 set every WOD: 10 minute EMOM (alternating) Wall ball (20/14) start with 10 reps, add 1 rep ea minute 10 hollow body rocks
Wednesday June 1, 2016
Strength: 12 minute EMOM (1 set every 2:00 for a total of 6 sets) 1 power clean, 1 hang squat clean, 1 jerk WOD: In teams of 2: 40 sit ups 100 double unders 40 KB snatches (53/35) 50 burpees 40 KB snatches(53/35) 100 double unders 40 sit ups
Tuesday May 31, 2016
Strength: Deadlift 6×5 (80%) 3X max effort assault bike for 20 seconds WOD: 27 calorie row 21 toes to bar 15 burpee box jump overs (30/24) 9 squat cleans (175/115) ***Step ups and power cleans are not Rx