MONDAY
STRENGTH
PRIMER
5X3
MUSCLE SNATCH, TNG
BUILD IN WEIGHT
POWER SNATCH
5 SETS OF;
3X 1 POWER SNATCH + 1 HANG POWER SNATCH @65%
CAN BE TNG OR CAN RESET AFTER HANG SNATCH BUT QUICK TO PICK UP BAR DURING SET
REST 2:00
SNATCH PULLS
3X4 AT 90-95-100% YOU PS MAX
TUESDAY
SKILL PISTOLS
COMPLETE 4 SETS OF 10 (5/5)
SCALE MOVEMENT TO COMPLETE A SET OF 10
WORKOUT
FOR TIME
21-15-9
FRONT SQUAT #155/105
LATERAL BURPEES OVER THE BAR
WEDNESDAY
AGILITY
LADDER DRILLS
THEN, MAX DISTANCE BROAD JUMP
STRENGTH
EMOM 25
1- 10 BENCH PRESS ~50% MAX
2- 50 DOUBLE UNDERS
3- 15 BD TRICEP EXTENSIONS
4- 15 BOX JUMP
5- REST
THURSDAY
CARDIO PARTY-O
4 machines (Ass Bike, Row, Ski and Bike erg)
10 minutes at each machine (Week 4/4 at 15 seconds)
For Assault Bike, Row and Ski 20rds
-Every 30 seconds starts a new round
- 15 seconds at 85%+
- 15 second recovery
For Bike erg 10 rds
-Every minute starts a new round
- 30 seconds at 85%+
- 30 second recovery
3 minutes between machines to rest, rotate and record distance and cals on board
FRIDAY
PRIMER
3 SETS, BUILDING
5 TALL CLEANS WITH :03 PAUSE IN CATCH
STRENGTH
SQUAT CLEAN
5X3 AT 65% ACROSS
DO NOT HAVE TO BE TNG BUT QUICK BACK ON BAR DURING SET
REST 2:00 BETWEEN SETS
CASH OUT, FOR QUALITY
3 ROUNDS
12 DB BOX STEP OVERS
12 DB PUSH PRESS
REST 1:00
*SAME DB'S FOR STEP OVER AND STOH, SCORE IS HEAVIEST SUCCESSFUL SET
SATURDAY
HAPPY 4TH OF JULY!!
PARTNER WORKOUT
HERO WOD "MANION"
7 RFT
400M RUN
29 BACK SQUATS #135/95
RUN TOGETHER, SPLIT REPS FOR BS.
BS COMES FROM FLOOR, IF YOU HAVE LIMITATIONS YOU WILL COMPLETE A FS. BEGINNER/FOUNDATIONS LEVEL WILL COMPLETE KB GOBLET SQUATS
https://www.travismanion.org/events/manion-wod
SUNDAY
CONDITIONING
AMRAP 30
800M RUN
500M ROW
20 WALLBALLS
100M FARMERS CARRY
20 BURPEES