Fitness
Strength
A. Push Press- 5 reps x 4 sets
Wod
7 minute amrap
3 pull up/ ring row
3 thrusters (75/45)
6
6
9
9...
….
...
rest 4 minutes
5 minute amrap
7 hang power snatches (75/45)
15 cal row
rest 3 minutes
3 minute amrap
20 sit ups
20 wall balls
Performance
Strength
A. Push press- build to 3 RM
Wod
7 minute amrap
3 CTB
3 thrusters (95/65)
6
6
9
9...
….
...
rest 4 minutes
5 minute amrap
7 power snatches (95/65)
15 cal row
rest 3 minutes
3 minute amrap
20 medball sit ups
20 wall balls (wall balls must be UB for performance)
ZONE
Strength
A1. DB seated strict press 10 reps x 3 sets
A2. 1 minute jump rope x 3 sets
A3. Walking lunges -50 ft x 3 sets
Wod
7 minute amrap
3 ring row
3 db thruster
6
6
9
9
...
...
...
rest 4 minutes
5 minute amrap
5 cal row
10 kb swings
rest 3 minutes
3 minute amrap
20 sit ups
20 goblet squats
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