Monday – Aerobic Capacity
Tuesday – Back Squat + Chipper
Wednesday – “Midweek Motor”
Thursday – Floor Press + Upper body
Friday – Benchmark WOD
Saturday – Team WOD
Sunday – Sunday Steam
Extras
Weightlifting
Session 1 (Tuesday)
A. Find a max Power Snatch + Snatch (Tng between reps)
B. Drop to 80% and alternate between Power Snatch and Snatch with 3 sec pause in catch, accumulating 20 reps
Session 2 (Friday)
A. Find a max Clean and Jerk Single
B. 3 x 2 @ 85%
C. Amrap at 70% in 5 mins
Gymnastics
Session 1 (Monday)
15 min amrap:
10 Strict Chin Ups
10 Strict Dips
10 Strict TTB
20 V-Ups
20 Arch Rocks
Session 2 (Thursday)
A.For quality:
2-4-6-8-10 Muscle Ups
10-20-130-40-50 Double Unders
(12 min cap)
B. Tabata Hollow Rocks