May 12

Aside

Friday – SPEED

Warm Up
KB Reverse Press
Standing Banded Row
KB Paused Squat

Strength: Jerks
Build to a Moderate Double with Pauses in Catch

WOD
14 Minute EMOM
Odd: 2 Rope Climbs/10 Ring Rows
Even: Rnd 1,3,5,7 – 10 Pistols, Rnd 2,4,6 – 15 Push Ups

May 11

Aside

Thursday – SPEED

Warm Up
Barbell Muscle Snatch
Plate OHWL

Strength: Bench Press
6×3

WOD
10 Rounds, Every 75 Seconds
2 Squat Snatches @70-75%
5 Bar Over Burpees

May 10

Aside

Wednesday – SPEED

Warm Up
Bulgarian Split Squat
Ring Dips
DB Sitting Press

Strength: Sprints
5x100m Walk Backs

WOD
5 Rounds E4MOM
35 Double Unders/70 Singles
5 Front Squats (m175/w128)
17 Hollow Rocks

May 9

Aside

Tuesday – SPEED

Warm Up
Banded GM
Banded Scap
V-Ups

Strength: Deadlift/Clean Pulls
Work up to a Moderately Heavy Triple Deloaded

WOD
4 Rounds 60/60
Row for Calories
Muscle Ups/C2B Pull Ups
(M.U. = m3/w4)

May 8

Aside

Monday – SPEED

Warm Up
Plate Press Squat
Sahrmann #5

Strength: Clean & Jerk
Build to a Heavy Single

Partner WOD
10×3 Power Snatches
Rest 3 Minutes
10×3 Power Cleans
(Choose a manageable weight for TNG, you can go up for the PC. #’s should be around 55-60%)

May 5

Aside

Friday – VOLUME

Warm Up
Muscle Snatch
Barbell Reverse Grip Row
Barbell Sit Ups

Strength: Olympic Lift
Build to a Moderate Double

Partner WOD
5 Rounds Ping Pong
Row 500m

May 4

Aside

Thursday – VOLUME

Warm Up
Standing Banded Row
Plate OHWL
Super Rocks

Strength: Back Squat
Doubles up to 85% (2-3)

WOD
35-25-15
Over Head Squat (m85/w58)
30 Push Ups