Monday November 19, 2018
Strength: Front squat 5@50%, 5@60%, 3@70%, 2×4@80% WOD: 4X 1:00 double unders 1:00 kettle bell swing (53/35) 2:00 rest
Friday November 16, 2018
Strength: Press 5 @ 55% 1RM, 5 @ 70% 1RM, 3 @ 80% 1RM Sets per sheet for week 7 WOD: 40 meter sled push (135/95) Then 3X 20 double unders 16 wall ball (20/14) 12 pull up 8 hand release push up
Thursday November 15, 2018
Strength: Floor Press 5 @ 55% 1RM; 5 @ 70% 1RM; 3 @ 80% 1RM Sets per sheet for week 7 WOD: 12 minute EMOM 12 calorie row 3 clean and jerk (use same weight – make it a challenge) 6 strict pull ups
Wednesday November 14, 2018
Strength: Back Squat 5 @ 55% 1RM; 5 @ 70% 1RM; 3 @ 80% 1RM Sets per sheet for week 7 WOD: 8 minute AMRAP 16 weighted burpee (45/25) 8 toes to bar
Tuesday November 13, 2018
Strength: Deadlift 5 @ 55% 1RM; 5 @ 70% 1RM; 3 @ 80% 1RM Sets per sheet for week 7 WOD: 3X 400 m run 16 dumbbell snatch (50/35)