Monday

Lift:

Every 2 minutes for 20 minutes

1 Clean and jerk

lots of time for rest so try to increase in weight every set as long as form allows

Wod

10 Minute Amrap

3,6,9,12……..continue trend for all of AmRap

Pull ups

Clean and jerk 135/95

Post Wod

3 rounds of

1 Minute handstand hold (against wall or freestanding)

15 Toes to bar

Chipper friday

Friday feb 1,2019

 

chipper : 

100 kB swings 53/35

50 sit-ups 

100 ohs 45/35

150 double unders  

 

Post wod abs: 

50 bicycles  

50 flutter kicks  

Thursday open gym 9-12

Thursday Jan 31,2019

wod: 

5 rounds 

5 mins to complete  

20 burpees

witg the remaining time: 

Amrap:  

20 box jumps 24/20

10 clean and jerks 155/105

 

rest 3 min after each round

Wednesday

Jan 30,2019

e2m

10 power snatch 95/65

8 power snatch 115/75

6 power snatch 135/95

4 power snatch 155/105

2 power snatch 185/125

wod: 

3 rounds  

400 m run  

8 snatch 135/95

8 toes to bar

 

post wod abs: 

accumulate 5 min plank

Tuesday

 Chelsea

Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

If you've finished the workout before, this time add 1 rep to each exercise—i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute—and see if you can go the full 30 minutes.