May 20th-May 25th
Monday
warm up
400m run or 500m row
broad jump length of gym and back
2 partner band sprints (down and back twice per person)
1 plate push length of gym and back
Strength
split jerk 5 x 5
WOD
(7) 200m sprints *from the lease sign on the east side of the driveway to the fire hydrant. Rest is your walk back, approx 2 mins.
Tuesday
warm up
Burgener warm up and skill transfer
Strength
20 mins to establish your 3 rep max hang squat snatch
WOD
21-15-9
pull ups
HSPU
Wednesday
warm up
joint circles
with an empty barbell
10 good mornings
10 deadlifts
10 squat cleans
10 thrusters
10 OHS
10 push press
Strength
Deadlift 5 x 5
WOD
5 min amrap
10 OHS 115/75
10 push ups
5 min amrap
10 push jerk 135/95
10 box jumps 24/20
5 min amrap
10 KB clean and jerk 53/35 *70/53
10 ring dips
Thursday
warm up
5 inchworms
10 sit ups
10 pull ups
10 air squats
10 back extensions
1:00 handstand hold
1:00 support position
WOD
Tabata
one legged burpees
push press 95/65
toes through rings
walking lunges with bar in rack position 95/65
row for calories
score is total reps
Friday
warm up
joint circles
10 up/down dog flow
10 scorpions
2 min burpee circle
15 squat to box
Strength
squat clean
5 x 5
WOD
50 WB 20/14
50 DU
40 WB
50 DU
30 WB
50 DU
20 WB
50 DU
10 WB
50 DU
Saturday
warm up
Joint circles
2:00 DU
“Eva”
5 rounds
800m run
30 KB swings 70/53
30 pull ups
