Strength
Bench Press
3×5 65%, 75%, 85%+rep
Metcon (18minAMRAP)
5 Push up
10 Sit up
15 Air squat
Olympic Lifting
1 Strict press + 2 push press + 3 push jerk
1-1-1-1-1
Tag: 3 position snatch
Thursday WOD
Metcon
‘Daniel’
For Time
50 Pull-Ups
400 meter Run
21 Thrusters (42.5/30)
800 meter Run
21 Thrusters (42.5/30)
400 meter Run
50 Pull-Ups
Olympic lifting
Clean and Jerk
1-1-1-1-1
Wednesday WOD
Strength
Front squat
1-1-1-1-1
Metcon
‘Randy’
75 power snatch 35/25
Olympic lifting
Power clean
1-1-1-1-1
Friday WOD
Rope climb technique
Metcon
Row 1km
30 Squat clean 45/30
20 Alt DB snatch 22.5/15
10 Rope Climb
Thursday WOD
Strength
Deadlift
3×5 40%, 50%, 60%
Metcon
10 Rounds FT
30 Double under
10 Toe to bar
Finisher
ME Assault bike Cal 30sec
Olympic Lifting
Behind the neck press + ME OHS
5 x ME
Friday WOD
Strength
Squat Snatch
3×5 T&G
For time (12minAMRAP)
5 Rounds
8 deadlift + 6 power clean + 4 front squat 50/35
200m run
*5 lateral bar burpee if complex is broken
Finisher 3min AMRAP ‘Party pump’
6 bicep curl 20/15
6 strict press
Thursday WOD
Strength
Bench press
5/3/1 75% 85% 95%
Metcon
For Time
Assault bike 30/25
75 double under
50 burpee
25 box jump 20/20
Olympic Lifting
clean
1-1-1-1-1-1
Saturday WOD
Metcon
Cindy
5 pull up
10 push up
15 air squats
Strength
8min to find a
1 RM Power Snatch
Wednesday WOD
Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
AMRAP 15min
400m run
20m walking lunge
5m HS Walk
Olympic Lifting
3 position Snatch
1-1-1-1-1
Tuesday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Super set
Strict pull up
5×5
Metcon
10min AMRAP
5 power snatch 40/30
10 lateral bar burpee
Olympic Lifting
3 position snatch + 2 OH squats
1-1-1-1-1