Skill Day

Today, pick a weight, from PVC to an empty bar, and practice:

Shoulder press

Push press

Push jerk

Rest Day

Rest Day

"Linus"

Advanced

5 rounds

300m row

9 bear complex #45

Intermediate

4 rounds

300m row

9 bear complex #35

Beginner

3 rounds

300m row

9 bear complex #25

Bear complex:

Clean (use hang power clean), front squat, push press (receive bar on back), back squat, push press (from behind the neck, receive in front) = 1.

Advanced

21-15-9-3

Pull ups

Elevated push ups

Intermediate

21-15-9

Pull ups

Elevated push ups

Beginner

15-12-9

Pull ups

Push ups

"Anjolie"

Advanced

5 rounds

10 lunges

10 dumbbell hang power cleans #20-25 DB’s

10 dips

Intermediate

4 rounds

10 lunges

10 dumbbell hang power cleans #15-20 DB’s

10 dips

Beginner

3 rounds

10 lunges

10 dumbbell hang power cleans #10-15 DB’s

10 dips

WOD

"Tiny Tanks"

200m farmer's walk

200m row

200m waiter's walk

200m row

200m barbell carry

200m row

200m waiter's walk (other arm)

200m row

For farmer's walk, choose DB's or KB's of your choice. For waiter's walk, same thing, but remember that you walk with just one arm in the air with the weight. For barbell carry, pick a barbell, PVC or broomstick and carry across the back of your shoulders. Choose weights that are hard but don't over do it. If that's not enough for you, do it twice!

"Gabrielle"

Advanced
21-15-9
OHS #45
Push ups
Step ups

Intermediate
21-15-9
OHS #35
Push ups
Step ups

Beginner
15-12-9
OHS #25 - PVC
Push ups
Step ups

Rest Day

Rest Day