Monday oly

Tuesday

Emom 10

3 muscle ups evens

6 pistols odds

At 0:00

Complete

3 rounds

6 power snatches #115

12 box jumps "24

At 5:00

Complete

3 rounds

5 front squats #155

35 double unders

At 10:00

Complete

50 KBs 1.5 pood

50 wall balls

*try to go unbroken

Wednesday

Oly + 20 min z1 jog

Friday

Oly + 80 burpees for time 6" target

Saturday

Open wod :)

Find out when you get there !

Monday

Oly

+

12-9-6

C+J #115 (Grace style)

Burpee pull-up 10"-1' above reach

Tuesday

At 0:00

21-15-9

Box jump 24"

Wall ball"

At 5:00

21-15-9

KBs 1.5 pood

Thruster

#75

At 10:00

21-15-9

Row calories

Double kb front squats

1 pood/hand

Wed:

Z1 take it easy

Thursday

If you want

Every hour on the hour from when you wake up until bed 20 unbroken push ups. Otherwise take and extra rest day.

Friday

Oly + 10 min Amrap

1 muscle up 1 power clean #165 , 2 muscle ups 2 power cleans, 3 & 3 ..

Saturday

Work to heavy tng (2) shoulder to overhead

8:00 from empty barbell

5:00 Amrap

7 toes to bar

7 power snatch #95

Rest 5:00

5:00 Amrap

15 deadlifts

10 hang Power cleans

5 thrusters

#95

Mon:

Oly, follow oly squats

+

100 wall balls for time note how many breaks you take

Tuesday

5 power cleans + 200m run

Heavy unbroken sets try to climb slightly

4 rounds rest idea is to go tng

Rest 1:30

Rest 5 (6:30 total)

5 power snatches

40 double unders

Four rounds rest 1:30

Heavy ub snatches

3 min FLR

Wednesday

Oly + 30 TGU not for time 20 kg

Friday

Oly +

3 rounds for time

10 HSPU

10 toes to bar

5 pistols/leg

5 muscle ups

Saturday

Work to heavy thruster not 1rm 90-95%

3 rounds for time

800m run

20 thrusters #115

20 pull-ups

Mon.

Oly

3 x 4 light explosive squats 50% tops

Tuesday

Endurance class or

400 x 10 must descend in pace each set. Every second over is a 5 burpee penalty.

Rest 2 min

+

Amrap muscle ups in 7 min, cap at 30 or 3 failed reps

+

3 x 3 high box jumps (before runs)

Wednesday

Oly

Rack 110% of your 1 rm walk out of the rack hold the bar for 10-15 walk back x 3 rest 3:00

25m z1 non running

Friday

Oly

+

3 x 3 jump squats with barbell

3 x 3 explosive squats with 50% of 1rm

+

Amrap HSPU in 5 min

34" width

Cap at 50

Saturday

Find 1 rm back squats

Double pyramid Helen

Run 1200

63 KBs

36 pull-ups

Run 800

42 KBs

24 pull-ups

Run 400

21 KBs

12 pull-ups