1/8 – 1/13

1/8 – 1/13

Mike Tulimiero| wods| January 7, 2018| 0 Comments

Monday

A) Barbell conditioning

EMOM 12

2HPC + 2FS + 2PJ

B) 4 Rounds

12 T2B

10 Burpee Box Jumps


Barbell Club: A) Tall snatch drills / high hang snatch speed work  B) Tempo squats 3’s


Tuesday

A) Core Conditioning

3 Rounds for time

20 v-ups

1 lap farmer carry

20 Russian twists

1 lap med ball carry

20 plank-ups (elbows to hands)

1 lap run

B) Rowing intervals

5 rounds for max calories:

1min on / 2min off

 

Wednesday

A)  Every :90 for 6 rounds – 4 S2OH

B) 2 Rounds:

25 DL

25 bar facing burpees

25 c2b pull-ups

25 WB

 

Thursday

EMOM 24

1) 12 single leg KB RDL (6 per leg)

2) hollow rocks

3) 2-4 wall walks / HSPU

4) 35 DU

B) Rope climbs and Sled push/pull


Barbell Club: Snatch complexes A) DL+pause DL+Pull   B) snatch balance+2OHS


Friday

Open Repeat 13.1

AMRAP 17

40 burpees

30 snatches (75/45)

30 burpees

30 snatches (135/75)

20 burpees

30 snatches (165/100)

10 burpees

AMRAP snatches (205/120)

 

Saturday

Chipper

50 DB snatch

20 DU

40 S2OH (115/75)

20 DU

30 Hang squat cleans

20 DU


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