Monday
Snatch Practice complex
3 position (high hang/Above the knee/below the knee) and 1 OHS…
WOD
20-16-12-8-4
DB Snatch (“heavier”)
&
Wall Ball 20/15
Tuesday
BS/FS/OHS/DL
TRACK DAY
3 Rounds
800m/400m/200m
*Run 800 rest 60/75 or 90 sec, Run 400 rest 60/75 or 90 sec
Run 200 rest 60/75/90 sec
Rest 5 min between rounds
** Rest period depends on your recovery cycle.
ROWING
Row Workout
2000m at moderate pace that includes 4x100m at max effort surges within 2000m interval, 3 min rest
1500m at moderate pace that includes 3x100m at max effort surges within 1500m interval, 3 min rest
1000m at moderate pace that includes 2x100m at max effort surges within 1000m interval, 3min rest
500m at moderate pace that includes 1x100m at max effort surges with 500m interval, 3min rest
Wednesday
1-1-1-1-1-1-1
Power Cleans
WOD
“Nasty Girls”
3RFT
50 Air Squats
7 Muscle Ups
10 Hang Power cleans 135/95
*Sub 14 pull ups for the 7 MUs if needed.
Thursday
BS/FS/OHS/DL
100 Deadlifts 185/135
*EMOTM complete 5 Burpees, start with DL
Friday
20 min-Bench press
Or
TGUs, work up in weight
10-1 FS 185/135
&
1-10 TTB
Opposing ladder. 10 front squats from the floor and 1 TTB, 9 FS and 2 TTB. And so on.
Saturday
FREE FIT
