Programing week of 6-18-2018
Monday:
Warm-up Circuit:
5-4-3-2-1
Hand Stand Push Up (Push ups)
Strickt Toes to Bar (Reverse Sit ups)
Turkish Get up 16/12 (12/8)
Pistol (banded pistol)
Push Jerk for max 3 reps – this is the real focus please allow 40 minutes to work on a heavy jerk.
Tuesday:
Athlete may choose bar or ring muscle-up (challenge Jumping Pull up)
5 rounds for time:
100 Ft lunge with plate overhead 35/25 (PVC)
50 Double Unders (150 Single Unders)
2 Muscle Ups (from ground each time, cannot link)
Wedensday:
30 min EMOTM:
2 Cleans 80% 1 rep max (5 Russian Kettlebell swings 24/16)
Box Jumps
Score is total box jumps can only count after clean RX is only 2 foot take off, 2 foot landing, full extension and control.
Thursday:
21-15-9-3
Burpee over box
Thrusters 95/65 (65/45)
Friday:
Filthy fifty (filthy 30)
Saturday:
Partner Wod
Cash in
Buddy carry 600 ft
Buddy carry 600 ft (as in both people carry the other down and back) Challenge 60# sand bag
3-6-9-12-15-18-21-12-9-3
Box Jump
Hand release Clapping push ups (bench push ups)
600 foot run
each person must do all sets take breaks after the other finishes so 3 then 3, 6 then 6.
