Sunday Service South Bay
15 minutes to Build to a heavy set of 2 Power Snatches
B) EMOM 12
Odd Minutes 3 Power Snatches @75% of where you left off above
Even Min: 40 Double Unders
C) 30 Hang Power Cleans 115/75
15 Ring Dips
3 Rope Climbs
2min of forced rest then 2 rounds of....
20 Hang Power Cleans
10 Ring Dips
2 Rope Climbs
1Min of Rest then 3 rounds of......
10 Hang Power Cleans
5 Ring Dips
1 Rope Climb \
D) Bro Session
Monday
Snatch 5x3
Thoracic Mobility between Sets
:"Nancy"
5RFT
400m Run
15 OH Squats 95/65
Tuesday
Clean 5x5
Push Press 5x3
B) "Regionals 15.6"
5RFT
25 Cal Row
16 C2B Pull Ups
9 Strict HSPU
Wednesday
Front Racked Lunges 5x8 each leg
Goblet Squats 5x12
B) "Partner wod" 1 works a round at a time
AMRAP 15
15 Cal Row
10 Front Squats 115/75
5 Burpee Over bar
Thursday
Back Squat w/3 second pause 5x2
100m Farmer Carry AHAPx4
B) 2RFT
10 Shoulder to Over Head 135/95
20 Pull Ups
30 HR Push Ups
40 Sit Ups
50 Air Squats
Friday
"Testing Friday"
10 Min to Max Box Jump
3 chances to Max Broad Jump
3 chances to 12meter sprint
B) EMOM 6
Odd 5 Deadlifts @ 75-85% of ORM
Even 50 Double Unders
Saturday
"Max out Saturdays" now Starting
Athletes choice Pick a lift you want to PR on/Max out every Saturday or one can be assigned to you.
B) 800m Run
50 Wall Balls
40 Sit Ups
30 Cal Row
20 Snatches 115/75
10 Bar Facing Burpees
Sunday Service
EMOM 10
2 Cleans at 75% of ORM
B) AMRAP 10 of
200m Farmer Carry 61/44
100m Walking Lunge
1 Min total Hand Stand Hold
2 min. rest then
10 min AMRAP of
9 SDLHP 95/65
12 Wall Balls 20/14
forced rest :30 every round
C) Bro Session
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