WODs for the Week of 6/6 to 6/11

Weekly Notes:

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Monday
Warm-up 2 rounds: 10 push-up, 10 pull-up, 10 dip

2 rounds: 10 strict press, 10 barbell row

Skill review as needed
Strength 8 min EMOM: 5 push-up @ 60% 1RM

8 min EMOM: 5 strict press @ 60% 1RM

MetCon 10 min AMRAP: 5 push-up, 5 pull-up, 5 sit-up

4 min Tabata: push-up (odd), sit-up (even)

Tuesday
Warm-up 10 min AMRAP: run 200m, 15 air squat
Skill review as needed
Strength back squat: 5/4/3/2/1 reps @ 75%

overhead squat: 1/2/3/4/5 reps @ 75%

MetCon 15 min AMRAP: run 400m, 10 box jump (24/20″), 10 burpee (CTD)
Wednesday
Warm-up 10 min Ladder (1…n; +2): pull-up, toes to bar
Skill review as needed
Strength squat clean: 5 sets of 3 reps @ 85% 1RM

deadlift: 30 reps @ 50% 1RM

MetCon 7 min AMRAP: 5 snatch (75/45#), 5 toes to bar

7 min AMRAP: 5 pull-up, 5 leg lift

Thursday
Warm-up 4 min Tabata: double under

4 min Tabata: squat jump

Skill review as needed
Strength front squat: 4 sets of 10 reps @ 65% 1RM

calf raise: 3 sets of 20 reps @ 95/65#

MetCon For time:
-run 1 mile
-3 rounds of 20 burpee, 40 air squat, 60 double under
-run 1 mile
Friday
Warm-up 10 min Circuit (2 athlete/move; switch every 60 sec)
-tire flip
-pull-up
-sit-up
-snatch (PVC)
-plank
Skill review as needed
Strength barbell row: 5 reps at each weight
-male: 65/75/85/95/115#
-female: 35/45/55/65/75#deadlift: 35 reps @ 60% 1RM
MetCon 16 min EMOM:
-odd: 5 pull-up
-even: 5 clean & jerk (135/95#)
Saturday
Warm-up 5 min AMRAP: 5 strict press (PVC), 5 push-up

5 min AMRAP: 5 dip, 30 single under

Skill review as needed
Strength push-up: 50 reps

push press: 30 reps @ 60% 1RM

MetCon 50-25-10-25-50 reps: double under, push-up