Programming
Weightlifting
Power Clean + Jerk
Complex (20:00)
WOD
(NOT For Time)
5 sets:
5 Strict Press
(from floor, AHAP)
10 Ring Dips
15 Ring Rows
Rest 1:00
WOD
Every 3:00 x 6 sets
15/12 Cals Row
12 KB Swings
12 Burpees over KB
Finisher
Monday
Tuesday
Wednesday
Thursday
Friday
Strength
EMOM x 10:00
4 Back Squats (building)
Rest 2:00
EMOM x 5:00
2 Back Squats (Across)
WOD
(AMRAP 8:00)
8 SDLHP (55/75)
8 Wall Ball
WOD
(2 Rounds For Time)
Run 400m
50 Thrusters (35/45)
Run 400m
25 OHS (35/45)
Accessory Work
(Not For Time)
Strength
4 sets:
8-10 Bench Press (AHAP)
Right into:
Max Strict Chin Up
Rest 1:00
4 sets:
10 T2B or Leg Raises (Strict)
Right into:
Max Bent Over Row
Rest 1:00
Finisher
SATURDAY
WEIGHTLIFTING class will resume June 6th
Conditioning Workout 10:15 - 11:15 - Outside!!
Open Gym 10:30 -12:00
