5/6/2024 - 5/11/2024
Monday
Strength
E2MO2M - 6 rounds
Back Squat - 95% of Training Max
8 reps @ 50%
6 reps @ 60%
5 reps @ 70%
4 reps @ 80%
3 reps @ 85%
3+ reps @ 90%
**Optional for added stimulus, athletes to hold 5-10 sec front rack hold in between working sets
WOD
Fran
21-15-9
Thrusters 95/65
Pull-ups
Tuesday
Strength
5 x 3 Split Jerk (building)
WOD
10 Clean and Jerk 135/95
100-ft walking lunge
8 Clean and jerk 155/105
100-ft walking lunge
6 Clean and Jerk 185/125
100-ft walking lunge
4 Clean and Jerk 205/135
100-ft walking lunge
2 Clean and Jerk 225/155
100-ft walking lunge
Wednesday
Strength
Strict Press - 95% of training max
E2MO2M - 6 rounds
8 reps @ 50%
6 reps @ 60%
5 reps @ 70%
4 reps @ 80%
3 reps @ 85%
3+ reps @ 90%
WOD
Buy-in: 800m run, then
21-18-15-12-9-6-3
Kettle Bell Swings 53/35
3-6-9-12-15-18-21
Toes-to-bar
Cash-out 1000m row
20-min cap
Thursday
Strength
Overhead Squat 5 x 3 building
WOD
100 double-unders 1:1 singles
10 Squat Snatches 95/65
10 Bar-facing-burpees
80 double-unders
8 Squat Snatches 115/80
8 bar-facing burpees
60 double-unders
6 Squat Snatches 135/95
6 bar-facing burpees
40 double-unders
4 Squat Snatches 155/105
4 bar-facing burpees
20 double-unders
2 Squat Snatches 185/125
2 bar-facing burpees
Friday
Deadlift
10-8-6-4-2 Building
WOD
Christine
3 Rounds for time
500m row
12 deadlifts (bodyweight)
21 box jumps 24/20
Saturday
Partner WOD
200m Partner suitcase carry 53/35
60 Front Squats 95/65
40 Push-ups
20 Toes-to-bar
200m Partner suitcase carry
60 Push-ups
40 Front Squats 135/95
20 Toes-to-bar
200m Partner Suitcase carry
60 Toes-to-bar
40 Push-ups
20 Front Squats 185/125
