9/18-9/23

9/18-9/23

Mike Tulimiero| wods| September 17, 2017| 0 Comments

Monday

Barbell Progression

Clean grip DL

Every :90 for 7 sets  –  3 pause reps + 3 conventional reps

Conditioning

Empty bar:

10 strict press

20 squats

15 strict press

30 squats

20 strict press

40 squats

25 strict press

50 squats

 

Tuesday

Gymnastics Progression

EMOM14

Odd: 6pull-ups or 3 chest-to-bar pull-ups

Even :20 hollow hold

Conditioning

[2 min on/1 min off] x5

7 burpees

14 sit-ups

 

Wednesday

Grip Challenge

2 max distance DB farmer carries

Accessory Work

EMOM 18

1) 2 lap jog

2) DB curl press (5per arm)

3) 25’ banded side step + squat

 

Thursday

Barbell Progression

EMOM 10

2C&J + 2cleans

Max Effort Intervals

1 min max DU

1 min rest

2 min max cal row

2 min rest

1 min max DU

1 min rest

1 min max cal row

 

Friday

Gymnastics

7 down to 1

push-ups with 1 wall walk between each set

Strength Work

7 down to 1

Back squats and strict pull-ups

 

Saturday

EMOM 30

1) 12 DB Snatch

2) 10 toes-to-bar

3) 8 burpees

4) 12/9 cal row

5) Rest


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