WODs for the Week of 6/27 to 7/2

Weekly Notes:

  • Strength Work
    • Main: 3 working sets of 5 reps at 58/67/76%
    • Accessory: Max reps in 1 min > Rest 2 min > Max reps in 1 min
Monday
Warm-up Hang Power Clean review
Skill Review as needed
Strength M: Back Squat

A: Lunge (PVC in back rack)

MetCon 12 min AMRAP
-5 hang power clean (95/65#)
-5 box jump (30/24″)
Tuesday
Warm-up 3 rounds
-10 press (pvc)
-10 sit-up
-10 push-up
Skill review as needed
Strength M: Strict Press

A: 1-arm Kettlebell Press

MetCon 20-15-10-5 reps for time
-handstand push-up
-toes to bar
-push-up
-burpee (CTD)
Wednesday
Warm-up 3 rounds
-5 front squat (bar)
-20 double under
Skill review as needed
Strength M: Back Squat

A: Calf Raise (95/65#)

MetCon 5 rounds for time
-5 front squat (135/95#)
-75 double under
Thursday
Warm-up Snatch review
Skill review as needed
Strength M: deadlift

A: pull-up (strict)

MetCon “Isabel”
-30 snatches for time (135/95#)

Run 1 mile

Friday
Warm-up 5 min AMRAP
-4 push-up
-4 push press (PVC)
-4 sit-up
Skill review as needed
Strength M: Strict Press

A: Push Press (70% 1RM)

MetCon 10 min AMRAP
-1 push-up
-1 push press (75/45#)
-1 sit-up

*Double the reps for all movements every round

Saturday
Warm-up Front Squat review
Skill review as needed
Strength M: Back Squat

A: Box Step-up (75/45#)

MetCon 21-15-9-3 reps for time
-front squat (95/65#)
-box step-up (20/14# to 24/20″ box)
-run 400m