Monday
BS/FS/OHS/DL
Pick your reps
5 min max clean in lbs(u pick the weight); rest 0 sec
5 min Cindy for total reps; rest 0 sec
5 min row calories
Total score = weight x reps= total lbs lifted + total reps in 5 min Cindy + total cals in 5 min rowed.
Start people at different stations if needed.
Tuesday
Squat Clean Practice
10 min work up to a moderately heavy single.
EMOTM 2 squat cleans with the weight worked up to.
WOD
MIKE “DORK” KENNEDY-BOSTON FD
33 back squats 225/115
15 burpees
33 deadlifts 225/115
15 burpees
33 kb swings 70/53
15 burpees
Wednesday
25 min Snatch (power or squat) practice
Work up to a heavy double
6 sets of 2 snatch pulls
100% snatch weight
Last 10 minutes of class pick a goat and work on it.
If you feel like you need a WOD Row 1000 meters for time or run a max effort 1200.
Thursday
30 Minutes
Muscle up progressions
Or
Turkish get-ups
WOD
5 Rounds
45 sec
AMRAP
Deadlift 225/155
Rest 15 seconds
45 Sec
AMRAP
Double Unders
Rest 15 seconds
Friday
BS/FS/OHS/DL
3 Rounds for time
200 meters farmers walk 2 KBs or DBs (pick your weight)
20 Burpees
Saturday
Bench Mark Saturday- pick your own WOD
