Sunday, May 14 - Saturday, May 20

Sunday, May 14 - Rest Day

 

Monday, May 15

WOD: For Time

  • 1 Mile Run or 2K Row
  • 50 KB Swings (35/55)
  • 50 Box Jumps (20/24)
  • 50 Tuck-Ups (view here)
  • 1 Mile or 2K Row

*30 minute time cap.

Olympic Lifting - 6:30PM

  • Muscle Snatch - 5x5
  • Drop Snatch - 5x5
  • Snatch Below the Knee - 6x2
  • Snatch Pull Down - 3x3

Strength Work

  • Banded Side Steps - 2x10
  • Back Squat - 4x5 at 80% (add 5-10 lbs)
  • Squat Jumps - 5x10 at Bodyweight
  • Strict Pull-Up - 3x8
  • Bent Over Rows - 3x8 (+ 5-10 lbs)

Tuesday, May 16

Strength: 12 Minute MOMO

Back Squat 

  • 2 Reps at 80-85% of 1 Rep Max

WOD: 10 Minute Ladder

1-2, 2-4, 4-6, 6-8, 8-10, 10-12...

  • Power Snatch (73/115)
  • Bar Facing Burpee

 

Wednesday, May 17

Partner WOD: 25 Minute AMRAP for Total Rounds + Reps

Partner 1

  • 400M Run

Partner 2

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

*While partner 1 runs, partner 2 completes as many rounds as possible. When partner 1 returns from the run, partner 2 runs 400M while partner 1 completes as many rounds as possible. Partners start and stop the AMRAP where the other person leaves off. Score is total rounds and reps.

Mobility: Banded Shoulder Work on Rig

Olympic Lifting - 6:30PM

  • Tall Jerk - 5x5
  • Jerk Hold Catch - 5x2
  • High Hang Clean - 3x5
  • Clean Above the Knee - 5x3

Strength Work

  • Lateral Lunges - 2x10
  • Front Squat - 3 waves 3-2-1 @ 50-60-70%/55-65-75%/60-70-80%
  • Squat Jumps - 5x10 at Bodyweight
  • Push Press - 3x5 at 3/4 Bodyweight (add 5-10 lbs)
  • Push-Up - 3x8
  • Plank - 3x30 sec

 

Thursday, May 18

Strength: 5 Rounds (not for time)

WOD: 15 Minute EMOM

Minute 1:

  • 150-175M Row

Minute 2:

  • 50-ft. Handstand Walk or Bear Crawl

Minute 3:

  • 10 Power Clean (93/135)

 

Friday, May 19

Strength: 10 Minute MOMO

Push Jerk

  • 5 Reps at 60% of 1 Rep Max

WOD: Every 3:30 Minutes (4 Rounds)

  • 12 Alternating KB Shoulder to Overhead (35/55)
  • 12 Tall Box Overs (24"/30")
  • 2 Rope Climbs

 

Saturday, May 20

WOD: 10 Rounds for Time

  • 20 Double Unders
  • 15 Sit-Ups
  • 10 Goblet Squats (35/55)
  • 5 Burpees
  • 2 Wall Climbs

Mobility Work

Posted on May 14, 2017 .