RSF HIT-FIT WOD

THURSDAY

ACCESSORY WORK
(EMOM x 10)
MIN 1: 3 split jerks @70% of Clean
MIN 2: 10 bent over barbell row

WOD
(21-15-9)
T2B
power cleans

FINISHER
(3 rounds)
:30 sec situps
:30 sec rest
1:00 plank hold
1:00 rest

TUESDAY

SKILL WORK
(EMOM x 12)
MIN 1: 2 wall climbs
MIN 2: 45 sec HS hold
MIN 3: REST

WOD
(FOR MAX REPS)
5:00 row for calories
4:00 burpees
3:00 KB swings
2:00 T2B
1:00 HSPU

MONDAY

WOD
(5 founds)
25 power snatches @empty bar
50 double unders

(4 rounds)
20 power snathes +#
40 air squats

(3 rounds)
15 power snatches +#
20 situps

(2 rounds)
10 snatches +#
20 push ups

(1 round)
5 snatches +#
10 strict pullups

FRIDAY

WOD
(EMOM x 40)
MIN 1: 12 wallballs
MIN 2: 10 cal bike
MIN 3: 16 DB snatches
MIN 4: 18 plank hops
MIN 5: REST

THURSDAY

SKILL WORK
(EMOM x 15)
MIN 1: 30 double unders or :45 sec practice
MIN 2: 10 ring dip
MIN 3: :30 sec plank hold

TEAM WOD
(AMRAP in 20)
12/10 cal row
10 DB power clean & jerk
*1 partners rest while 1 partner does a round

WEDNESDAY

STRENGTH
(OT3:00 x 5 sets)
3 pause back squats @75%
*3 count pause

WOD
(4 rounds)
20 KB swings
20 goblet squats

FINISHER
(3 rounds for quality reps)
15 Kb side bends, per side
15 back extendions

TUESDAY

STRENGTH
(OT2:00 x 5 sets)
Colossal Clean Complex @60%
*add weight each set

COMPLEX =
1 clean + 1 hang clean + 3 jerks + 1 front squat

WOD
(2 rounds AFAP)
25 burpees
25 power snatches
25 situps
25 double unders

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