10/2 – 10/7

10/2 – 10/7

Mike Tulimiero| wods| October 1, 2017| 0 Comments

Monday

Barbell progression

2 pulls + 2 power cleans

*2x through complex per weight – 15min total

Conditioning:

8min AMRAP

4 renegade rows + 4 step ups with DBs

4 power cleans @75% of heaviest complex

Rest 2 min

6min AMRAP

4 rows, 4 step ups, 4 power cleans

Tuesday

4min plank progression – (Front, Right side, Left side, Front)

4min farmer carry

Barbell Progression

EMOM 23

1-7: 2 strict presses

7-8: rest

8-15: 3 thrusters

15-16: rest

16-23: 4 back squats

Wednesday

Gymnastics Progression

EMOM12

odd 7pull-ups or 4c2b

even :25 hollow hold

Conditioning

AMRAP 12

45 wall balls

run 4 laps

35 wall balls

run 3 laps

25 wall balls

run 2 laps

15 wall balls

run 1 lap

Thursday

Strength

Every :90 for 5 rounds

8 reverse lunges (with barbell – back or front rack)

Conditioning

6 Rounds For Time:

25 double unders

15 kettle bell swings

10 burpees

Friday

Double tabata alternating side planks

Benchmark

DT

5 Rounds For Time:

12 deadlifts, 9 hang power cleans, 6 push jerks

*18min Time Cap

Saturday

Strength

Build to heavy 3rep bench press

Conditioning

2 Rounds For Time:

20 toes-to-bar

20 burpees

30 KB swings

30 goblet squats

40 push-ups

400m run


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