Programming Week of February 12-16, 2024

Monday:

Strength: Push Jerk

10 min to build to a heavy 3 rep Push Jerk

WOD:

For time:
50 Air Squats
5 Push Jerks, 135/95 lbs
40 Air Squats
10 Push Jerks, 135/95 lbs
30 Air Squats
15 Push Jerks, 135/95 lbs
20 Air Squats
20 Push Jerks, 135/95 lbs
10 Air Squats
25 Push Jerks, 135/95 lbs

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Tuesday

WOD:

3 rounds for time of:
Row, 500/400 m
21 Burpee Pull-ups

Rest 3 min

Then:

5 rounds for time of:
40 Double Unders
20 Weighted Sit-ups, 25/15 lbs

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Wednesday

Strength:

10 min EMOM 1 Thruster
Build in weight

Then load 60% of the heaviest single you did and do a

Max Rep set--as many thrusters as you can do at that weight unbroken

WOD:

Complete as many rounds as possible in 12 mins of:
Run, 200 m
Handstand Walk, 50 ft
10 Box Jump Overs, 24/20 in

Intermediate is Handstand Shoulder Taps

Beginner is Plank Shoulder Taps

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Thursday

Strength/Skill

4 sets building in weight

1 Snatch + 5 Overhead squats

WOD:

For time:
5 Overhead Squats, 185/125 lbs
Run, 400 m
10 Overhead Squats, 155/105 lbs
Run, 400 m
15 Overhead Squats, 135/95 lbs
Run, 400 m
20 Overhead Squats, 95/65 lbs
Run, 400 m
25 Overhead Squats, 45/35 lbs
Run, 400 m

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Friday

Strength: Deadlift 5-5-5-5-5

WOD: 

5 rounds for time of:
25 Russian Kettlebell Swings, 53/35 lbs
Kettlebell Suitcase Carry, 53/35 lbs, 100 m

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