10/9 – 10/14

10/9 – 10/14

Mike Tulimiero| wods| October 6, 2017| 0 Comments

Monday

Barbell Progression

Every :90 for 6 Rounds

3pause DL + 3 DL

Conditioning

4Rounds

21/17 cal row

15 burpees over rower

Tuesday

Gymnastics Progression

EMOM12

odd: 7pull-ups or 4c2b

even: 10 ring push-ups

Barbell Conditioning

55 hang power snatch (95/65)

*every 2min run 1 lap

Wednesday

Core Work

3Rounds:

1min plank, :30 rest, :30 max toes-to-bar, 1min rest

Conditioning

5 shuttle sprints

20 DB push presses (10 per arm)

5 shuttle sprints

30 DB push presses (15 per arm)

5 shuttle sprints

40 DB push presses (20 per arm)

Thursday

EMOM 25 (:50on/:10off for transition)

DU

Sled push/pull

Banded side step/squat

max set of push-ups

rest

15min Mobility sequence

Friday

Benchmark

“Fight Gone Bad”

3Rounds: (1min stations, max reps each station)

Wall ball

SDLHP (75/55)

Box Jump

Push Press (75/55)

Row (calories)

Rest

*score is total reps 

Saturday

5×2 strict press – HEAVY!

“Dianne-rap” 

10min AMRAP

21-15-9

DL (225/155)

HSPU (scale to push-ups)


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