10/30-11/4

10/30-11/4

Mike Tulimiero| wods| October 27, 2017| 0 Comments

Monday

A) Running intervals

[1:00 on/:30 off] x5

B) Barbell Progression

For Time:

[7 power cleans + 7 front squats @115/75] x3

then…

[5 power cleans + 5 front squats @135/95] x3

then…

[3 power cleans + 3 front squats @155/105] x3

Tuesday

A) Strength

Build to heavy push press

B) Conditioning

AMRAP 4

12 box jumps

12 push press (95/65)

rest 2min

AMRAP 4

30 double-unders

12 push press (115/75)

rest 2min

AMRAP 4

12 box jumps

12 push press (135/95)

Wednesday

A) kipping practice (t2b, pull-up, c2b, MU)

B) EMOM 20

odd: 12/9 cal row

even: 12 burpees

Thursday

Accessory work

4min plank progression

(front, left side, right side, front)

5Rounds :30on/:30off

Banded side steps

Inch worms

1 leg RDLs

Scap pull aparts

OR

Option to make up Wed row/burpee EMOM

Friday

18min – build to 1RM back squat

Benchmark

Fran

Saturday

For Time:

30 power snatch

30 box jumps

30 push-ups

30 power cleans

30 kb swings

30 push-ups


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