08/05/17

08/05/17

  • 7th May 2017
  • Kevin Tran

MONDAY

A. Back Squats 5 reps @ 70% of 1RM x 3 sets, then AMRAP on 4th set

B. Tia-Clair Toomey’s Partner WOD (1 person completes a round at a time)

5 Rounds Each of:
10 Clean & Jerk @ 60kg/40kg
10 Burpee Box Jump Overs
30 Double Unders

then straight into

6 Rounds Each of:
5 Strict Pull Ups
10 Overhead Squats @ 60kg/40kg

TUESDAY

DU warm up 6-8 minutes

A. 50-40-30-20-10
Wall Balls
Box Jumps @ 24″/20″

B. Cardio Party Circuit
30 sec on / 30 sec off circuit x 3 rounds
Ski
Ab Flutters
Bike
DB curls
Sled Push (Chippo) / Bike (Milp)
Battle Ropes

WEDNESDAY

A. Basic Ring MU transition drill play – 10 reps x 3-4 sets

B. EMOM x 10
2 hang power clean + 3 TnG power clean
(build up to challenging weight for last 3 rounds)

C. 3 Rounds For Time
20 cal row
15 ring dips
10 DB snatches @ 22.5kg/15kg

THURSDAY

30 minutes of mobility

A. Barbell Front Rack Walking Lunges 20, 16, 12, 10 reps, rest 90 sec to 2 min (increase weight each set)

B. 10min AMRAP
10 KB Swing @ 24kg/16kg
10 Goblet Squats
10 HR Push Ups

FRIDAY

A. Wall Facing HS Holds ALAP (up to 60 sec), rest 60 sec x 4

B. EMOM x 10
Adv – 2 Power Snatches + 3 Overhead Squats
Int – 3 Power Snatches
Beg – 3-5 Hang Power Snatch (light – moderate weight technique work)

C. FOR TIME (25 min cap)
500m row
50 Pull Ups
500m row
40 cal bike/ski
500m row
30 Front Squats @ 70kg/50kg
500m row