Sneak Peek!

Here is an inside look at this weeks work!

Week 2

Mon

​​
Front Sq​5-3-1​55-70-80%
6 sec neg​1×3​82
​​3×2​85-85-87

Single
Arm DBRow​3×4​~25% of DL

Row Conditioning:
8 rounds:
200m row
1 min rest

Masters:
Front Sq​5-3-1​55-70-80%
6 sec neg​1×3​82
​​3×2​85-85-87

Single
Arm DBRow​3×4​~25% of DL

8 rounds:
Row 200
Rest 1 minutes

Endurance:
Teams of 2:
Run 10 laps
100 Pull-Ups
Run 10 laps
200 Push Ups
Run 10 laps
300 Air Squats
Run 10 laps
**1 person working at a time, even on the runs

Tuesday
12 min EMOM

min 1: 15 V-Ups

min 2: 20 Mountain Climbers (10/side)

min 3: 10 Ball Slams

**4 rounds until the 12 min is complete

Metcon:

3 rounds:

15 Power Snatch (95/65)

15 Box Jump (24/20

rest 3 min

3 rounds:

15 Clean and Jerk (95/65)

15 Box Jump (24/20)

L2: (75/55)

L1: (55/35), box jump height

Wed

OHP​​5-3-1​40-60-75%
​​1×2​85
​​1×2​90
​​2×1​92.5
RDL​​3×4​70%+

Conditioning:
7 rounds:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

L2/L1: empty barbell, jumping pull-ups

Masters:
OHP​​5-3-1​40-60-75%
​​1×2​85
​​1×2​90
​​2×1​92.5
RDL​​3×4​70%+

Conditioning:
3 RFT:
7 Thrusters
7 Pull Ups
7 Burpees

Thursday:
20 min TTB Practice
A) 6 sets of 10 unbroken
B) 10 sets of 6 unbroken
C) work on stringing consecutive T2B
D) kipping development
**pick a level according to skill level/coach’s prescription

Conditioning:
2 rounds:
800m Run
Rest 2 minutes
400m Run
Rest 1 minutes
200m Run
Rest 3 minutes

Fri

C&J​​8×2​50%+

14 min AMRAP
90 Double Unders
30 Wall balls
30 DB Snatch (50/35)

L2: 50 DUs or 2 min DU attempts, (35/20)
L1: 3:1 single unders, (25/15)

Masters:
C&J​​8×2​50%+

8 minute AMRAP
40 Jump Rope
20 Wall Balls
20 DB Snatch

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