Workouts - Week 1/7/19



MONDAY

Strength / Skill Weighted box step ups 5 x 3 Es Back squats 4 x 4


WOD 150 box Jumps 24/20 for time Every 2 minutes 10 DB Lunge (front rack) 22.5/15 8 TTB



TUESDAY


Strength / Skill Super set x 5 3 Turkish Get Ups (Es) 8 strict HSPU WOD

20min AMRAP 300m Row 8 TGU 24/16 2 full lengths Farmer Caries 32/24



WEDNESDAY


Strength / Skill 4 x 5 Tempo Pull Up 3-0-1-2 3 Rounds - 10 BB Romanian Deadlifts - max press Ups - 10 BB Hip Thrusts - max ring Dips - 2 length OH DB carry (1 arm)


WOD

10 - 1 Pull Ups DB Cleans 22.5/10



THURSDAY


Strength / Skill Super Set 3 max distance Broad Jumps 3 single arm DB Press (Es)


WOD

Fight Gone Bad 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Balls (9/6) 1 minute Sumo Deadlift High-Pulls (35/25) 1 minute Box Jumps (20 in) 1 minute Push Press (35/25) 1 minute Row (calories) 1 minute Rest.



FRIDAY


Strength / Skill 12 mins  5rm Bench 12 mins 4 x 5 Bulgarian Split Squats es


WOD 4 min AMRAP 30 DU 10 Snatch 40/30 10 Box Jumps 30/24 2 min rest 4 min AMRAP 30 DU 8 Snatch 50/38 8 Box Jumps 30/24 2 min rest 4 min AMRAP 30 DU 6 Snatch 60/45 6 Box Jumps 30/24





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