Monday

Strength
1 Power clean
1 Hang power clean + front squat
1 Clean

Above is one set.  Take 12 minutes to reach a max

WOD
15 min AMRAP
5 power cleans (135/95)
10 pull ups

Monday

Front squats
5_5_5_3_3_3

Wod
15_12_9
Thrusters (135/95)
Burpee pull ups

Tuesday

Press

5x5

 

WOD

15 min AMRAP

 

5 Ring dips

10 pull ups

15 medball cleans

 

*at the beginning of every minute do 5 wall ball throws.  so start the wod with wall balls and do an amrap of the above stopping every minute to do your wall ball throws

Monday

Monday 2/06/12

 

Back Squats

5x5

 

WOD 21-15-9

 

Overhead Squats (95/65)

KB Swings (55/35)

Situps

Friday

Bench Press
5-5-3-3-1-1

WOD
5 Rounds
Max bench press (body weight)
Max pull ups

Thursday's Leg Burner

Front Squats
5-5-3-3-1-1

12 Min AMRAP
5 Front squats (155/95)
10 Wall Ball (20/14)
15 Box jumps (24/20)

Wednesday

3 WOD NIGHT

WOD 1
"Annie"
50-40-30-20-10
Double unders (or attempts)
situps

Rest no more than 3 min

WOD 2
10 Min AMRAP
1500m Row
Overhead squats (95/75)
You will row your 1500 m and use the remaining time to do as many OHS as possible

Rest no more than 4 min

WOD 3
5 Rounds
7 Power snatch (75/45)
14 Clapping push ups