OPEN PREP 2018-19

TRAINING WEEK C4

Monday, 5/11

Lift:

Back Squat

  • 5 x 10 Reps @ 60%

WOD:

AMRAP 9

  • 100 m Row / Ski / 0.3 Miles Bike
  • 50 Double Unders

Tuesday, 6/11

Lift:

Power Clean or Squat Clean

  • 5 x 5 Reps

WOD:

Team of 2 - E2MOM for 20 Min.

  • 20 Jumping Lunges
  • 10 Bar Facing Burpees
  • 5 Power Cleans

YGIG Mode, Increase Clean Weight after every Round

FOUNDATION WEIGHTLIFTING

Snatch


Wednesday, 7/11

Lift:

Push Jerk 

    5 x 5 Reps

WOD: 

3x AMRAP 3

  • 3 DB Deadlifts
  • 3 DB Power Cleans
  • 3 DB Push Press
  • 3 DB Thruster
  • 3 DB Snatches

ADVANCED WEIGHTLIFTING

Snatch


Thursday, 8/11

Lift:

Deadlift

  • 5 x 5 Reps @ 70%

WOD:

"Half Cindy" - AMRAP 10

  • 5 Pullups
  • 10 Pushups
  • 15 Air Squats

Scale to where you can complete at least ONE ROUND OR MORE per minute!

GYMNASTICS

MU - week 1


Friday, 9/11

WOD:

Team of 3 - For Time

  • 50-40-30-20-10 Cal Bike
  • 50-40-30-20-10 Box Jumps
  • 50-40-30-20-10 Wallballs

Saturday, 10/11

TROMELLO SEMINAR - NO CLASSES EXCEPT FROM YOGA (Empore)


Sunday, 11/11

TROMELLO SEMINAR - NO CLASSES!