Friday

Strength/Skill
Pull Ups
3x10
Kipping Progression

Push Press  (add 5 pounds to your 1RM)
5 reps at 65%
5 reps at 75%
Max reps at 85%

WOD
AMRAP 18:00
30 Push Jerks 115#/80#
30 Box Jumps 24"/20"
30 Cal Row
30 Toes To Bar

Ninfa Queyquep

Thursday

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.

You may also come in and do a nice long ROMWOD

Miguel Rivera

Wednesday

Strength
Deadlift (add 10 pounds to your 1RM)
5 reps at 65%
5 reps at 75%
Max reps at 85%

WOD
4 Rounds For Time:
10 Power Cleans 135#/95#
10 Bar-Facing Burpees
 

Tuesday

WOD
AMRAP in 12:00
1 Clean at 185#/125#
2 Chest to Bar Pull Ups
2 Cleans
4 Chest to Bar Pull Ups
3 Cleans
6 Chest to Bar Pull Ups
4 Cleans
8 Chest to Bar Pull Ups
Continue increasing in 1:2 Ratio each round

Strength
Back Squat
3x5 at 75%
1 rep at 85%