Monday May 23, 2016
Strength: Front Squat 6×2 (80% of 1RM) Push Press 6×6 (80% of 1RM) WOD: 3X 400 m run 20 goblet squats (53/35)
Friday May 20, 2016
Strength: Back Squat 6×6 (80% of 1RM) Press 6×2 (80% of 1RM) WOD: 12 minute EMOM (alternating) 6 burpee pull ups 10 American kettle bell swings (53/35)
Thursday May 19, 2016
Strength: Deadlift 6×2 (80% of 1RM) Floor Press 6×4 (80% of 1RM) WOD: 10 minute AMRAP 200 m row (score 1 rep for each 20 meters) 20 box jumps (24/20) 20 power snatch (95/65) 20 handstand push ups 20 wall balls (20/14) 2 bar muscle ups
Wednesday May 18, 2016
Strength: Front Squat 6×2 (80% of 1RM) Push Press 6×5 (80% of 1RM) WOD: 4X 1:00 Double unders 1:00 pull ups 2:00 rest
Tuesday May 17, 2016
Strength: 10 minute EMOM 2 snatch per minute WOD: 3X 10 overhead squat (95/65) 10 calorie assault bike Rest 3:00