Friday

Press

5 @ 75%
3 @ 85%
1+ @95%

15 Minute Amrap
10 KBS
15 Toes 2 Bar
1+ Handstand Push ups

Thursday

Deadlifts
5 @ 75 %
3 @ 85%
1+ @ 95%

Snatch
2x5
2-2-2-1-1

Wod
10 Min Amrap
3 Snatch (115/75)
3 Pull Ups
6 snatch
6 pull ups
9 snatch
9 pull ups
and so forth until time is up

Wednesday

20 Calorie Row
30 Wall Ball
20 Toes to Bar
30 Box jumps (24/20)
20 Sumo Deadlift High Pull (100/70)
30 Burpees
20 Push Press/jerk (135/95)

Tuesday

Back Squat

5 @ 75%.......260

3 @ 85%.......295

1+ @ 95%.....330 x3

 

WOD

5 rounds

5 Med ball cleans (20/14)

10 Box jumps (24/20)

15 KBS (55/35).......scaled up to 65lbs

don't remember time finished

 

Evening WOD

3 rounds

run 400m

15 OHS (95/65)

 

6:37

Monday

Bench Press

5 @ 75%............155

3 @ 85%............175

1+ @ 95%..........195

 

Cleans

2x5.............135

2-2-2-1-1.........155-185-205-225-235

 

12 Min Amrap

3 Power Cleans (185/120)

7 Pull ups

 

Chest to bar and 185...10 rounds

Friday

Back squats
3 @ 70%
3 @ 80%
3 +@ 90%

Wod
20 minutes
Every two minutes
Row 150 m
3 overhead squats @ 70% of max

Thursday

Press
3 @ 70%
3 @ 80%
3+@90%

Wod
"Nate"
20 minute amrap
2 muscle ups
4 handstand pushups
8 Kbs (70/55)

Wednesday

60 hang power snatch (75/45)
50 lateral box jumps (24/20)
40 toes to bar
30 pull ups
20 OHS (95/65)
10 hatesmakers(5 pushups, 10 mountain climbers, 1 burpee)
400 meter run with snatch weight and bar overhead

Tuesday

Bench press
3 @ 70%
3 @ 80%
3 @ 90% amrap

Wod
5 rounds
10 wall ball (20/14)
10 hand release pushups
10 supine ring rows
100 meter backwards run


Wod 2
21 calories on bike
5 rope climbs
18 cal bike
4 rope climbs
15 cal
3 rope climbs
12 cal
2 rope climbs
9 cal
1 rope climbs
6 climbs

Monday

Deadlifts
3 @ 70%
3 @ 80%
3 @ 90% amrap

Wod

21 dead lifts (225/135)
Suicide drill backwards
21 push press (115/75)
15 deadlifts
Suicide drill backwards
15 push press
9 deadlifts
Suicide drills backwards
9 push press

Friday

Warm up

5 rounds

10 lunges

20 push ups

200 m run

 

Back Squats

5 @ 65%------------225

5 @ 75%------------260

5+@ 85%-----------295x7

 

Wod

21-18-15-12-9-6

Front squats (135/95)

GHD situps

goal is to do each set unbroken

 

10:23 unbroken sets

Thursday

Press
5 @ 65%
5 @ 75%
5 @ 85%

WOD
5 Rounds
5 Ground to Overhead (155/115)
10 KBS (55/35)
20 Double unders

Wednesday

Snatch technique

WOD
21-15-9
Row calories
Hang snatch (95/65) catch in squat

10 minutes of rope climbs

Tuesday

Bench Press

5 @ 65% Max------------135

5 @ 75%------------------155

5 +@ 85%-----------------175, 6 reps

 

WOD

5 rounds

10 pull ups

10 dips

10 GHD Ext

100 m run with 45/25 plate

 

9:56

 

Evening Wod

"Mary"

20 Minute AMRAP

5 HSPU

10 Pistols

15 Pull Ups

 

10 rounds + 5 HSPU + 7 Pistols

Monday

Deadlifts

5 @ 65% max---------315

5 @ 75% ---------------345

5 @ 85%----------------395

 

WOD

21-15-9

Row for calories

KB swings (55-35)

Box jumps (24/20)

10 lunges with sandbags (40/20)

 

I used 70lb KB, 7:56