MONDAY
Snatch Complex
- 2 Snatch Grip Push Press
- 2 Snatch Balances
4 x complex
TEAMS of 2:
AMRAP 12
Partner 1: MAX DB Snatches / Wall Balls
Partner 2: 50m Farmer's Carry AHAP
(Partner 1: alternate between exercises)
TUESDAY
Team WOD
400m run:
RX+ stone carry for advanced, RX plates, Lvl 1 med ball
***object must not touch the ground. Can be passed between partners
2 Rounds of:
- 10 Stone ot Shoulders (each)
Partner holds plank
- 20 Kettlebell Swings (each)
Partner holds plank
400m run: RX+ stone carry for advanced, RX plates, Lvl 1 med ball
***object must not touch the ground. Can be passed between partners
WEDNESDAY
Front Squats
3x5
6-9-12-9-6
- Burpees over the bar
- Front squats (185# | 125#)
- Chest to bar pull-ups
THURSDAY
DIANE
21-15-9
- Deadlifts
- HSPU
GIANTS GAME 7PM
FRIDAY
Wide Grip Bench
8 - 8 - 8
EMOM for 15 minutes
3 rounds:
- Min 1: 20/17 Cal Row
- Min 2: 20 GHD Sit Ups
- Min 3: 20 Ball Slams
- Min 4: 20 Cal Assault Bike
- Min 5: 20s L-sit
SATURDAY
6 rounds:
in 1 minute:
- 5 Back Squats
- Max Box Jumps (20")
Rest 2 minutes between rounds
*For Squat, use 80% of your 1 RM
GIANTS GAME 1PM
SUNDAY
For Time:
- 3 Rounds Bergeron Beep Test*
- 30/20 Cal Row
- 2 Rounds Bergeron Beep Test
- 30/20 Cal Row
- 1 Rounds Bergeron Beep Test
*Bergeron Beep Test –
7 Thrusters (75/55),
7 Pull-ups,
7 Burpees
GIANTS GAME 1PM
