19/03/08

Strength

Back-Squat
3 x 5 @ 65%
3 x 3 @ 75%
3 x 1 @ 85%

WOD

EMOM for 15 min
1st min- 3 Power-Cleans @ 85% of 1 RM
2nd min- 20 Ab-mat situps
3rd min- 3 Rope-Climbs

19/03/07

Strength

A. Thruster Program 8.2 (final day)
-Find a 1 RM
B. Strict-Press
3 x 6 @ 60%

Core

GHD-Sit-ups

WOD

1-Round for time:
15- HSPU
30-Wall-Balls #14 #20
60-Kettlebell Swings #16 #24
30- Wall-Balls #14 #20
15-HSPU

19/03/06

Strength

A. Snatch
3 x 5 @ 65% of 1 RM

B. Overhead Squat
3 x 5 @ 65% of 1 RM

WOD

5-Rounds for Max DU’s
2 min:
9-Hang-Power Snatch #65 #95
9-Burpees-Over-Bar
-Max DU’s in remaining time
Rest 1 min

19/03/05

Strength

Deadlift
Work set:
2 reps @ 90%
Speed set:
3 x 3 @ 75% go every 2 min’s

Core

6-Rounds
20 sec Hollow-Rocks
10 sec Rest
20 sec Forearm plank
10 sec Rest

WOD

10 min AMRAP
5- DB-Box-Step-overs #35 #50
10-DB-Snatches #35 #50

19/03/04

Strength

A. Thruster Program 8.1
-Find a 1 rep max

B. Front Squat
3 x 6 @ 60%

WOD

“Fran” 21-15-9
Thrusters #65 #95
Pull-ups