wow-monday

HIIT

W.U. Group

Strength:  Back Squat (16 min clock)

  • 4 sets of 6 reps @ 80% of 6 RM
  • After each set complete 5 x Box Jumps as high as possible and safely

*Each set is 4 Mins,  After the work, Rest the remainder of time

W.O.D 3 x 3 min AMRAP

  • 3 Mins
    • 10 x Pushups
    • 10 x Deadlifts @ 95/65
    • 10 x Alt Leg Jumping Lunges
  • 3 Mins
    • 8 x Pushups on Wall Ball ball
    • 10 x Power Cleans @ 95/65
    • 12 x Jumping Squats
  • 3 Mins
    • 6 x Burpees
    • 10 x Thrusters @ 95/65
    • 14 x Alt Step OH reverse lunges 25/15

**REST 1 min after each 3 min Period

**Use a weight that allows all 3 movements to be accomplished

ENDURANCE:  6am ONLY

2 Rounds of the following:

5 min AMRAP

  • 15 x KB Deadlifts
  • 10 x Cals Bike
  • 15 x High/low plank

5 min AMRAP

  • 15 x Russian Swings
  • 15 x Ball Slams
  • 15 x Mountain Climbers on Ball

5 min AMRAP

  • 15 x Alt one arm swing
  • 10 x Cals Assault Bike
  • 15 x KB plank pull through

5 min AMRAP

  • 15 x KB Thrusters
  • 15 x Side to side ball slams
  • 15 x pushup over ball

Olympic Lifting: 7pm ONLY

W.U.  Coach led and class review

Strength:

A.  Snatch Balance (9 mins)

  • Work through reps until you reach 80% of your 1 RM Snatch

B. Snatch (12 mins)

  • In 3 Min periods complete 3 snatches starting at 70% of 1 RM

C. Back Squat (10 mins)

  • 4 sets of 6 reps @ 80% of 6RM

W.O.D 3 RFT of

  • Snatch +Hang Snatch + Power Snatch x 3 @ 115/85
  • 9 x Box Jumps 36/30