12/12

Monday:

Focus: Snatch 1 x 3 @ 60% (30-35min) 2 x 2 @ 70% 2 x 2 @ 80% 2 x 1 @ 90% 4 x 1 @ 95+ %

WOD: Open Workout 14.1 – 10min AMRAP 30 Double Unders (L2&L1-60 singles) 15 Snatches 75/55 (L2&L1-65/45)

Score: Weight / Rounds + Reps

Tuesday:

Focus: 20rep Back Squat + 5lb’s (25-30min) **After each successful completion of 20 reps the athletes will add 5lb’s the next cycle **If the athlete does not complete all 20 reps the will use the same weight next cycle

WOD: 600m Run 30 Thrusters 95/65 (L2-75/55 L1-65/45) 400m Run 20 OHS 95/65 200m Run 10 Squat Cleans 95/65

Score: Weight / Time

Wednesday:

Focus: Split Jerks 10 x 1 (20min) **Warm up to 60-70% and then 10 sets working up to 90%

WOD: 12min AMRAP 3-6-9-12-15-18…. Continue to go up by 3 reps every round T2B (L2-K2E L1-V-ups) Box Jumps 30/24 (L2-24/20 L1-24/20 Step-ups) HSPU’s (L2-2 Abmats L1-Box)

Score: Weight / Reps

Thursday:

Focus: Deadlift 10 rep max (20min) **Athletes should warm up with sets of 3-5 reps and take NO more than 3 attempts at 10 reps

WOD: 4 Rounds for time: 200m Run 15 Bar Facing Bupees 10 DL’s @ Body Weight (L2-75% BW L1-50%)

Score: Weight / Time

Friday:

Focus: 20rep Back Squat + 5lb’s (25-30min) **After each successful completion of 20 reps the athletes will add 5lb’s the next cycle **If the athlete does not complete all 20 reps the will use the same weight next cycle

WOD: 100 MedBall Cleans **Complete a 100m Run and at the top of every EVEN min (0-2-4-6-8-10-12….) **Athlete must run with the Medicine Ball

Score: Weight / Time

Saturday: Coach Kevin WOD

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