Friday October 26, 2018
Strength: Press 5 @ 45%, 5 @ 55%, 3 @ 65% Sets per sheet for week 4 WOD: 30 calorie assault bike 25 pull up 20 dumbbell snatch (50/35) 15 box jump (24/20) 10 front squat (135/95) 5 meter handstand walk
Thursday October 25, 2018
Strength: Snatch progression 2-2-2-2-2 Snatch (full squat) WOD: Diane 21-15-9 Deadlift (225/155) Handstand push up
Wednesday October 24, 2018
Strength: Floor Press 5 @ 45% 1RM; 5 @ 55% 1RM; 3 @ 65% 1RM Sets per sheet for week 4 WOD: 16 minute EMOM alternating: 2 cleans 2 jerks
Tuesday October 23, 2018
Strength: Back Squat 5 @ 50% 1RM; 5 @ 60% 1RM; 3 @ 70% 1RM Sets per sheet for week 4 WOD: 10 minute AMRAP 8 thruster (95/65) 25 double unders 6 burpee
Monday October 22, 2018
Strength: Deadlift 5 @ 55% 1RM; 5 @ 65% 1RM; 3 @ 75% 1RM Sets per sheet for week 4 WOD: 5-10-15-20 kettle bell swings (53/35) pull ups wall balls (20/14)