Class Structure
Monday – Front Squat + assistance work
Tuesday – aerobic / muscular endurance workout
Wednesday – Midweek Motor
Thursday – Benchmark WOD
Friday – Upper body strength + assistance work
Saturday – Team WOD
Sunday – “Sunday Steam”
Weightlifting Extras
Session 1 (Monday)
Snatch – EMOM x 21 mins
min 1 – 1 rep @ 70-80%
min 2 – 2 reps @ 70-80%
min 3 – 3 reps @ 70-80%
Session 2 (Thursday)
A. Build to a heavy complex of Clean + Hang Clean + 2 Jerks
B. 20 reps @ 70% of A, performing 1 rep of each. 3 second pause in jerk catch. Loss of balance is a no rep
Gymnastics
Session 1 (Friday)
A. 5 Rounds for quality:
20-30s Ring Tuck Support Hold
20-30s Chin Over Bar Hold (pull up grip)
20 V-Ups
20 Back Extensions
Session 2 (Tuesday)
Amrap in 15 mins for quality
2 Bar Muscle Ups
4 Strict HSPU’s
8 Alternating Pistols