Monday
Every 4 minutes for 4 sets:
3 front squats
Rest 15 seconds
9 KB jumping goblet squats
- Use 85% for the first 2 sets, 88% for the third, and 90% for the fourth. These should be heavy.
- Use a moderate weight for the kettlebell jumping squats
Every 45 seconds for 6 sets:
1 legless rope climb or 1 normal climb
WOD
3 sets for total reps:
AMRAP in 4 minutes:
15/12 calorie ski
15 box jumps(24/20)
15 overhead squats(95/65)
- Rest 2 minutes between AMRAPs. Begin your next AMRAP where you left off the previous one.
- Rx+: 30/24 box jumps, 115/75 overhead squats
Tuesday
Every 90 seconds for 8 sets:
1 segmented power clean(1 second pause at knee) +
1 paused low hang power clean(1 second pause at shin)
- Build to the heaviest set that you can do
5 sets:
Max unbroken strict handstand push-ups
- Rest 1 minute between sets
WOD
AMRAP in 15 minutes:
20/16 calorie row
15 toes-to-bar
5 power cleans
- Rx: 185/125, Rx+: 225/155
Wednesday
Every 2 minutes for 5 sets:
1 snatch pull +
1 low hang power snatch +
1 hang power snatch
- Start at 70% of 1RM power snatch and build to a heavy set
Every 3 minutes for 3 sets:
10 back squats @ 72%
WOD
2 rounds for time:
40 25 ft shuttle runs)
35 pull-ups
50 wall ball(20/14)
Thursday
Skill sessions focusing on Snatch
Friday
Every 45 seconds for 12 sets:
1 squat clean and jerk
- Start at 75% and try to build to ~85%
Every 3 minutes for 3 sets:
4 segmented deadlifts @68%
3 seated vertical jumps
- Pause 1 second at the knee on the deadlifts
WOD
5 rounds for time:
15/12 calorie bike
15 straight leg sit-ups
50 ft single arm DB overhead walking lunges
- 25 ft with your right arm, then 25 ft with left
- Rx+: GHD sit-ups, 70/50 lb DB
Saturday
Every 90 seconds for 4 sets:
100 ft sandbag hug carry(150/100)
- Hug it high on your chest. Use a stone if needed.
WOD
In 5 minutes, complete:
20 burpee box jump overs(24/20)
20/16 row calories
Then max ski calories in the time remaining
Rest 3 minutes, then,
In 5 minutes, complete:
20/16 ski calories
20 burpee box jump overs(24/20)
Then max row calories in the time remaining
Rest 3 minutes, then,
In 5 minutes, complete:
20/16 row calories
20/16 ski calories
Then max burpee box jump overs in the time remaining
- Score is total calories and burpees added together
Post WOD
5 rounds:
40 seconds of Russian twists/20 second rest
40 second weighted plank/20 second rest
- Use a plate of your choice on the plank
