Strength
Bench Press
3×5 65%, 75%, 85%+rep
Metcon (16minAMRAP)
40 kettlebell goblet squat 24/16
30 push up
20 toe to bar
3 rope climb 14ft
Olympic Lifting
1 Strict press + 2 push press + 3 push jerk
1-1-1-1-1
Tag: 3 position snatch
Wednesday WOD
Strength (deload)
snatch (T&G)
3×5 40%, 50%, 60%
Metcon
21-15-9
Deadlift 100/70
Pull up
Olympic Lifting
Strict press + 2 push press + 3 split jerk
1-1-1-1-1
Monday WOD
Strength (deload)
Deadlift
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
20 Kettlebell swing 24/16
15 burpee
Finisher
3min Plank
Olympic Lifting
Snatch balance
5-5-5-5-5
Saturday Partner WOD
Partner WOD
15min AMRAP
20 synch burpee
20 synch sit up
*20 pull up
share reps
Rest 5min
Then
10min to find a
1RM squat clean
Thursday WOD
Ring muscle up Technique/transitions
Metcon
20min AMRAP
400m run
15 SDHP 35/25
5 Ring Muscle up
Olympic Lifting
Overhead squat
3-3-3-3-3
Wednesday WOD
Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
3 Rounds For Time
50 Double under
15 Thruster 45/30
Finisher
Tabata hollow rocks
20sec work 20 sec rest
Olympic Lifting
Snatch grip deadlift + Snatch pull + High Pull
1-1-1-1-1
Monday 3rd WOD
Strength
Bench press
3×3 70%, 80%, 90%+
Strict Press
3×3 70%, 80%, 90%+
Metcon
EMOTM 12min
10 Wall ball 10/6
ME sit up
*score = total sit up
Olympic Lifting
3 position Snatch
1-1-1-1-1
Friday WOD
Accessory work
2min each arm ME
single overhead kettlebell walk
Strength
Turkish get up
3×5 (each side)
Bench press
3×5 65%, 75%, 85%+rep
Metcon
6min AMRAP
6 Cluster 50/35
12 burpee
Thursday WOD
Strength
Bench press
5/3/1 75% 85% 95%
Metcon
3 Rounds For time
12 Alt front rack lunge 45/30
15 toe to bar
5 ring dip
Olympic Lifting
Clean
1-1-1-1-1-1
Tuesday WOD
Strength
3 position snatch
1-1-1-1-1
Metcon
5 Rounds For Time
20 Overhead squat 45/30
12 HSPU
Olympic Lifting
Snatch grip deadlift + snatch shrug + snatch high pull + snatch
1-1-1-1-1