Monday December 7, 2015
Strength: Alternating sets of: Back squat 5×5 (more than 65% of 1RM) Press 5×1 (more than 65% of 1RM) Weight all week should be “what feels heavy today” WOD: Fran 21-15-9 Thruster (95/65) Pull up
Friday December 4, 2015
Strength: Alternating: Press 3×5 (65% of 1RM) 3X Row 200m as fast as possible w resistance at 8-10 WOD: 3X 400m run 20 burpees 10 thrusters (95/65)
Thursday December 3, 2015
Strength: Alternating sets of: Overhead squat 8×2 (65% of 1 RM) Wall ball pass 8×4 (4 passes per person) WOD: 14 minute EMOM (alternating) 7 pull ups 2 snatch (full squat)
Wednesday December 2, 2015
Strength: Alternating sets of: Back squat 5×5 (65% of 1 RM) Floor press 5×5 (65% of 1 RM) WOD: 5X 6 front squat (135/95) 250 m row 1:00 rest
Tuesday December 1, 2015
Strength Alternating sets of: Squat clean 5×3 (65% 1RM) Jerk 5×3 (65% 1RM) WOD: 4X 25 lunges 25 sit ups 25 push ups At end of every 3 minutes, run 200m (when clock hits 3:00, 6:00, 9:00, etc.)