Monday
Strength: (20:00) Back Squat 5×5 (70-75%)
*superset with Pull-Ups 5x 5-10 reps
(strict or kipping)
Metcon:
“Rx”
8AMRAP
12 Thrusters (75/55)
12 TTB
12 Thrusters (95/65)
12 TTB
12 Thrusters (115/75)
12 TTB
12 Thrusters (135/95)
12 TTB
Max Thrusters (155/105)
“Intermediate”
8AMRAP
12 Thrusters (75/55)
12 TTB
12 Thrusters (95/65)
12 TTB
12 Thrusters (95/65)
12 TTB
12 Thrusters (95/65)
12 TTB
Max Thrusters (115/75)
“Fundamental”
8AMRAP
12 Thrusters
12 Hanging Knee Raises
12 Thrusters
12 Hanging Knee Raises
12 Thrusters
12 Hanging Knee Raises
12 Thrusters
12 Hanging Knee Raises
Tuesday
Strength: (20:00)
Push Press
1-1-1-1-1
Push Jerk
1-1-1-1
Metcon: For Time (15:00)
“Rx”
3 Rounds
10 HSPUs
200m Run
20 Box Jumps (24/20)
“Intermediate” Less HSPU
“Fundamental”
3 Rounds
10 DB Push Press
200m Run
20 Step Ups
Wednesday
8EMOM
1 Power Snatch (not heavy- practice form)
21EMOM
Min 1: :20 Max Bike
Min 2: :40 DU’s
Min 3: 10 Squat Snatch (75/55)
Min 4: :40 Sit-Ups
Min 5: :20 Max Row
Min 6: 200m Run
Min 7: Rest
Thursday
9EMOM
Min 1: :40 HS Walk or Kick Ups>HS Hold>Wall Walks
Min 2: :40 MB Twists
Min 3: :40 MB Lunges
Metcon:
4 Rounds
:90 Work/:90 Rest
15/12 Cal Bike or Row
Max Burpee to Plate #25
Friday
Open WOD 20.2
Saturday and Sunday
TBD depending on the Open WOD
Saturday will be a partner WOD
