Core

Thursday’s WOD 

 Metcon
Tabata – 8 Rounds of :20 work, :10 rest at each station:

  • Row, for Cals
  • BJ, 24/20 -Games Standards
  • DB Push Press, 20/15
  • Dead lift, 100/70

Complete all 8 rounds of rowing before moving to box jumps, and so on…  Score is total reps for each station. 

4 RFT:

  • 20m Prowler
  • 8 Burpees

Core
A.  5×20 Alternating 1-arm Ring Extensions (10/arm)
B.  5×10 Double Ring Extensions

Find vertical

Wednesday’s WOD

  1.  Snatch Skills
    7 sets of:  3 High Hang Snatch High Pulls + 1 Squat Snatch – keep it light and find “vertical” in every rep.
  1. 2. Back Squat
    7×5 across

    Metcon

    AMRAP 20:
    5 Power Cleans, 60/40
    10 TTB
    15 Wall Balls, 20/14

Schlitz

Tuesday’s WOD

1. Clean and Jerk

  • 6 x 2 Clean pulls + 2 Squat Cleans + 2 Front Squats + 2 Split Jerks

2. Metcon
“Schlitz”
4RFT:

  • 400m Run
  • 4 Muscle ups
  • 40 Double unders

Accessory work

Friday’s WOD  

1. Skills

  • 4×50, unbroken DUs 2 min rest between sets

2. Barbell 

  •  6×4 Hang Power Clean, across
  •  2RM Bench Press
  •  3×20 Close Grip Bench, across
  •  4×8-10 Bent Over Row, across

3. Gymnastics

For time:

  • 20 Weighted Strict Ring Dips – vest or DB your choice
  • 25 Strict Ring Dips
  • 30 Kipping Ring

4. Accessory Work

  • 3 x 20 Band Pull a parts
  • 3 x 20 Reverse DB Flyes.

Ring extensions

Thursday’s WOD 

1. Pulls

  • 5×1 Snatch Grip Dead

 2. Odd Objects/Movements

  • 100 1-arm DB Snatch for time (20/15)

 Metcon

ARMAP 7:

Wall Balls

  • EMOM complete 5 Deads, 100/80
    Start with the wall balls.  Score is number of wall balls complete in 7 minutes.

 Core
A.  5×20 Alternating 1-arm Ring Extensions (10/arm)
B.  5×10 Double Ring Extensions

21 15 9 plus Lunge

Wednesday’s WOD

1. Snatch Skills

  • 7 x 2 High Hang Pull + High Hang Squat Snatch – From pockets

 2. Squats

  • 2×10 Back Squats

Metcon

21-15-9:
HSPU
C2B
2 laps Lunging after every round.