Monday
Power Development
7 x 2 Position Hang Power Snatch
then Find your 8 Rep Max OHS
4 X 8 OHS + 12 Toes to Bar
619 San Diego Personal Training WOD “Nancy
5 Rounds
400 Meter Run
15 Overhead Squat 95/65, L2 75/55, L3 65/45
Tuesday
Power Development
7 x 2 Position Hang Clean
WOD #1
Every 2 Minutes x 5
3 Muscle Ups Rings or Bar or 3 Box Jumps 30/24”
5 Handstand Push Ups
7 Strict Pull Ups
WOD #2
5 Rounds
15 Wall Balls
10 Pull Ups
5 Cleans 205/125, 185/105, 155/85
Wednesday
Strength
Superset
8 x 8 Bench Press
8 x 8 Back Squat
4 Minute Rest Intervals
Freddie’s Revenge
5 Rounds
5 Push Jerks 185/125 Rx, L2 155/105, L3 135/85
10 Burpees
Thursday
Hero WOD “The Chief”
Max Rounds in 3 Minutes
Repeat for 5 Cycles
Rest 1 Minute Between Cycles
3 Power Cleans 135/95
6 Push Ups
9 Squats
Friday
Push Press Skillwork
Hero WOD “Jonny Boi”
50 Sit Ups
21 Strict Pull Ups
21 Push Press 95/65
400 Meter Run
15 Strict Pull Ups
15 Push Press 115/75
800 Meter Run
9 Strict Pull Ups
9 Push Press 135/85
1 Mile Run
50 Sit Ups